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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	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	451% 5.4mg	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	258% 41.3mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	51.5% 0.67mg	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	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	19% 17mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	87% 870mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	178% 1.6mg	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	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	274% 6.3mg	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	1627% 11390mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	8.9% 330g	3700g per day for Men 19-50 years

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

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

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

• Oil Roasted Sunflower Seed Kernels have 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).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.3 times more Calcium and 159 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 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).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.