Comparing Nutrients in 1 kilogram Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	95% 2760kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	25% 4.24g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	423% 550g	176% 229g	130g per day for Men 19-50 years
Sugars	184% 133g	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	79% 30g	279% 106g	38g per day for Men 19-50 years
Protein	158% 88.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	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	432% 5.18mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	268% 43mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	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	215% 860μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	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	21% 25μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	139% 1390mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	613% 49mg	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	313% 7.2mg	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	154% 1080mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	442% 243μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.67% 321g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) vs Oil Roasted Sunflower Seeds:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 1.6 times more Vitamin B1 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.4 times more Vitamin B5, 12.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 100.9 times more Vitamin E than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 1 kg.
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) vs Oil Roasted Sunflower Seeds:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 1.6 times more Calcium and 114 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.3 times more Copper, 4.5 times more Magnesium, 2.9 times more Manganese, 10.5 times more Phosphorus, 2.5 times more Potassium, 3.2 times more Selenium and 5.2 times more Zinc than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 2.4 times more Carbohydrate and 4.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 23.2 times more Fat, 12.2 times more Saturated Fat, 1.8 times more Omega 3, 80.7 times more Omega 6, 3.5 times more Fiber and 2.3 times more Protein than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.