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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	213% 6190kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	405% 527g	130g per day for Men 19-50 years
Sugars	NA	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	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	303% 115g	73.7% 28g	38g per day for Men 19-50 years
Protein	307% 172g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	57% 570mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	NA	478% 263μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.27% 10g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 21.3 times more Vitamin B5, 12 times more Vitamin B6 and 2 times more Vitamin B9 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 1.7 times more Vitamin B1 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 11.5 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.4 times more Manganese, 10.8 times more Phosphorus, 3.8 times more Potassium and 3.8 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 3.5 times more Calcium and 159 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.3 times more Energy, 28.1 times more Fat, 11.2 times more Saturated Fat, 44.9 times more Omega 6, 4.1 times more Fiber and 1.7 times more Protein than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 2.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Omega 3 per one kilogram.