Comparing Nutrients in 500 calories Sunflower Seeds VS Muffins, English, whole-wheat

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Muffins, English, whole-wheat: 246g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.5% 100g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	27.5% 20g	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	43.4% 16.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Muffins, English, whole-wheat	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	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	31% 0.4mg	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	30% 121μg	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	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	201% 30mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.05% 2.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	58% 0.52mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	192% 4.4mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.