Comparing Nutrients in 1 kilogram English muffins, plain, unenriched, without calcium propionate (includes sourdough) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, unenriched, without calcium propionate (includes sourdough)	13%	7%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Sunflower Seeds	Recommended Dietary Allowance
Energy	81% 2350kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	48% 8.13g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 460g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	71% 27g	226% 86g	38g per day for Men 19-50 years
Protein	138% 77g	371% 208g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.2% 4.46mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	93% 370μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	111% 8.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	190% 1330mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	309% 4640mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	455% 50mg	11mg per day for Men 19-50 years
Water	11.4% 421g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of English muffins, plain, unenriched, without calcium propionate (includes sourdough) vs Sunflower Seeds:

• English muffins, plain, unenriched, without calcium propionate (includes sourdough) have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.2 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B3, 2.5 times more Vitamin B5, 31.3 times more Vitamin B6, 6.1 times more Vitamin B9 and 14 times more Vitamin C than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, without calcium propionate (includes sourdough) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for English muffins, plain, unenriched, without calcium propionate (includes sourdough) vs Sunflower Seeds:

• English muffins, plain, unenriched, without calcium propionate (includes sourdough) have 51.6 times more Sodium and 8.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 14 times more Copper, 5.9 times more Iron, 15.5 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 4.9 times more Potassium and 7.1 times more Zinc than English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Comparison of macro-nutrients per 1 kilogram:

• English muffins, plain, unenriched, without calcium propionate (includes sourdough) have 1.3 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 28.6 times more Fat, 17.2 times more Saturated Fat, 28.4 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, without calcium propionate (includes sourdough) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.