Comparing Nutrients in 1 pound Muffins, English, mixed-grain (includes granola) VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.8% 1066kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	72% 93g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	NA	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	33.4% 12.7g	137% 52g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Toasted 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	163% 1.95mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	281% 3.65mg	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	91% 363μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	89% 889mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	924% 8.3mg	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	171% 13.7mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	417% 9.6mg	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	52.5% 367mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	21% 708mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	NA	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	4.93% 182g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, mixed-grain (includes granola) VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Muffins, English, mixed-grain (includes granola) versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Muffins, English, mixed-grain (includes granola) vs Toasted Sunflower Seeds:

• 1 pound of Muffins, English, mixed-grain (includes granola) has 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 17.3 times more Vitamin B5, 21.2 times more Vitamin B6 and 3 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• Both Muffins, English, mixed-grain (includes granola) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Muffins, English, mixed-grain (includes granola) vs Toasted Sunflower Seeds:

• 1 pound of Muffins, English, mixed-grain (includes granola) has 3.4 times more Calcium and 99.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.5 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 3.5 times more Manganese, 14.3 times more Phosphorus, 3.1 times more Potassium and 3.8 times more Zinc than Muffins, English, mixed-grain (includes granola).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Muffins, English, mixed-grain (includes granola) has 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Energy, 31.6 times more Fat, 25.9 times more Saturated Fat, 2.7 times more Omega 3, 70.4 times more Omega 6, 4.1 times more Fiber and 1.9 times more Protein than Muffins, English, mixed-grain (includes granola).
• 1 pound of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3