Comparing Nutrients in 500 calories Sunflower Seeds VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon): 181g

Sunflower Seeds have 2.1 times more energy per 100g than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon). It has very high energy density when compared to other foods. Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Sunflower Seeds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.7% 100g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	33.3% 24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	14.3% 5.43g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	8.64% 0.11mg	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	48.6% 194μg	39% 156μg	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	1.33% 1.2mg	2.8% 2.54mg	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	201% 30mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.77% 4.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	25% 252mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	35.2% 0.32mg	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	56% 4.5mg	111% 8.88mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	12% 50.7mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	56.7% 1.3mg	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	80.7% 565mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	41.3% 620mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.57% 58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 10.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 46.2 times more Vitamin E than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have similar amounts of Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• Dried Sunflower Seed Kernels have 4.9 times more Copper, 5.5 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 3.8 times more Calcium, 2 times more Iron and 80.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 11 times more Fat, 3.6 times more Saturated Fat, 25.7 times more Omega 6 and 1.4 times more Fiber than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.6 times more Omega 3, 5.8 times more Carbohydrate and 10.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.