Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Muffins, oat bran	Recommended Dietary Allowance
Energy	201% 5820kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	76.3% 74g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	34% 11g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	286% 4.6g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	216% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	372% 483g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	113% 82.2g	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	NA	g per day for Men 19-50 years
Fiber	292% 111g	121% 46g	38g per day for Men 19-50 years
Protein	345% 193g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	218% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	124% 1.6mg	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	593% 2370μg	223% 890μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	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	1740% 261mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Muffins, oat bran	Recommended Dietary Allowance
Calcium	70% 700mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	367% 3.3mg	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	475% 38mg	525% 42mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	374% 1570mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1143% 26.3mg	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	1650% 11550mg	537% 3760mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Muffins, oat bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Muffins, oat bran:

• 1 kilogram of Roasted Sunflower Seeds has 2.6 times more Vitamin B2, 16.8 times more Vitamin B3, 7 times more Vitamin B5, 5 times more Vitamin B6, 2.7 times more Vitamin B9 and 39.5 times more Vitamin E than Muffins, oat bran.
• While 1 kg of Muffins, oat bran contains 2.5 times more Vitamin B1 and 4.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Muffins, oat bran:

• 1 kilogram of Roasted Sunflower Seeds has 5.5 times more Copper, 3.1 times more Phosphorus, 1.7 times more Potassium, 7.2 times more Selenium and 2.9 times more Zinc than Muffins, oat bran.
• While 1 kg of Muffins, oat bran contains 131 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Muffins, oat bran contain similar levels of Calcium, Iron, Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.2 times more Energy, 6.7 times more Fat, 4.8 times more Saturated Fat, 8.9 times more Omega 6, 2.4 times more Fiber and 2.8 times more Protein than Muffins, oat bran.
• While 1 kg of Muffins, oat bran contains 6.6 times more Omega 3, 2 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.