Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Keikitos (muffins), Latino bakery item

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Keikitos (muffins), Latino bakery item: 107g

Roasted Sunflower Seeds have 1.2 times more energy per 100g than Keikitos (muffins), Latino bakery item. It has very high energy density when compared to other foods. Keikitos (muffins), Latino bakery item having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Keikitos (muffins), Latino bakery item?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Roasted Sunflower Seeds	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	43.8% 57g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	38% 27.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	25% 9.54g	3.4% 1.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	NA	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	51% 204μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	6% 60mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	8.57% 0.077mg	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	41% 3.26mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	3.06% 13mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	9.64% 0.22mg	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	142% 992mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	29.8% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	36.8% 551mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	5.06% 0.56mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.38% 14g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Keikitos (muffins), Latino Bakery Item Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Keikitos (muffins), Latino bakery item?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Keikitos (muffins), Latino bakery item:

• Both Dry Roasted Sunflower Seed Kernels no Salt and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Keikitos (muffins), Latino bakery item:

• 500 calories of Roasted Sunflower Seeds have 20.4 times more Copper, 1.2 times more Iron, 8.6 times more Magnesium, 8.2 times more Manganese, 3.6 times more Phosphorus, 7.6 times more Potassium, 4.2 times more Selenium and 8.2 times more Zinc than Keikitos (muffins), Latino bakery item.
• While 500 kcal of Keikitos (muffins), Latino bakery item contain 213.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Keikitos (muffins), Latino bakery item lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Keikitos (muffins), Latino bakery item lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Fat, 7.4 times more Fiber and 2.3 times more Protein than Keikitos (muffins), Latino bakery item.
• While 500 kcal of Keikitos (muffins), Latino bakery item contain 2.8 times more Carbohydrate and 11.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Keikitos (muffins), Latino bakery item offer comparable quantities of Energy per 500 calories.
• 500 calories of Keikitos (muffins), Latino bakery item provide inadequate amounts of Fiber