Comparing Nutrients in 300 calories Sunflower Seeds VS Muffins, English, whole-wheat

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Muffins, English, whole-wheat: 148g

Sunflower Seeds have 2.9 times more energy per 100g than Muffins, English, whole-wheat. It has very high energy density when compared to other foods. Muffins, English, whole-wheat having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	46% 59.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	16.5% 12g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	19% 10.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	18.5% 0.24mg	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	29% 117μg	18% 72.4μg	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	0.8% 0.72mg	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	120% 18mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	4% 40mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	35% 0.31mg	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	33.7% 2.7mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	115% 2.65mg	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	48.4% 339mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.83% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Muffins, English, whole-wheat:

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 29.8 times more Vitamin E than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 1.8 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, whole-wheat have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Muffins, English, whole-wheat:

• Dried Sunflower Seed Kernels have 3 times more Copper and 1.6 times more Magnesium than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 9.8 times more Calcium, 1.3 times more Iron, 2.6 times more Manganese, 2.2 times more Selenium and 116.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, whole-wheat have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 8.5 times more Fat, 4.6 times more Saturated Fat and 10.2 times more Omega 6 than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 2.2 times more Omega 3, 5.8 times more Carbohydrate, 8.9 times more Sugars and 2.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, whole-wheat have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.