Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	English muffins, whole grain white	Recommended Dietary Allowance
Energy	204% 5920kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	386% 502g	130g per day for Men 19-50 years
Sugars	43% 31g	24% 17.5g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	92% 35g	38g per day for Men 19-50 years
Protein	358% 201g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	43% 0.56mg	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	585% 2340μg	175% 700μg	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	12.2% 11mg	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	2422% 363mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	87% 870mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	182% 1.64mg	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	535% 42.8mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	NA	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	1627% 11390mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	257% 3860mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS English muffins, whole grain white per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of English muffins, whole grain white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs English muffins, whole grain white:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 14.1 times more Vitamin B6, 3.3 times more Vitamin B9, 145.3 times more Vitamin E and 1.3 times more Vitamin K than English muffins, whole grain white.
• 1 kilogram of English muffins, whole grain white have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs English muffins, whole grain white:

• 1 kilogram of Oil Roasted Sunflower Seeds has 11 times more Copper, 1.7 times more Iron, 3.8 times more Magnesium, 9 times more Phosphorus, 3.7 times more Potassium, 4.5 times more Selenium and 5.4 times more Zinc than English muffins, whole grain white.
• While 1 kg of English muffins, whole grain white contains 1.6 times more Calcium and 128.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Energy, 29.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.8 times more Sugars, 3 times more Fiber and 2.9 times more Protein than English muffins, whole grain white.
• While 1 kg of English muffins, whole grain white contains 2.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6