Comparing Nutrients in 1 kilogram Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2700kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.33g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	49% 8.3g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	176% 229g	130g per day for Men 19-50 years
Sugars	48% 34.7g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	279% 106g	38g per day for Men 19-50 years
Protein	184% 103g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	609% 7.9mg	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	298% 1190μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	197% 1970mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	2004% 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	581% 46.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	904% 21mg	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	153% 1070mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	478% 263μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Oil Roasted Sunflower Seeds:

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.7 times more Vitamin B1, 1.2 times more Vitamin B3, more Vitamin B12 and 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 20.9 times more Vitamin B5, 11.8 times more Vitamin B6, 2 times more Vitamin B9, 100.9 times more Vitamin E and 2.2 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Oil Roasted Sunflower Seeds:

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.3 times more Calcium and 159 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.3 times more Copper, 4.5 times more Magnesium, 3.3 times more Manganese, 10.6 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 25.4 times more Fat, 13.3 times more Saturated Fat, 41.1 times more Omega 6, 3.8 times more Fiber and 1.9 times more Protein than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.