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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Muffins, English, wheat: 224g

Roasted Sunflower Seeds have 2.6 times more energy per 100g than Muffins, English, wheat. It has very high energy density when compared to other foods. Muffins, English, wheat having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Muffins, English, wheat?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Muffins, English, wheat	15%	8%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Muffins, English, wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	77.3% 100g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	4.82% 3.5g	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	25% 9.54g	27% 10.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Muffins, English, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	47% 7.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15% 0.2mg	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	36% 143μg	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	1.34% 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	149% 22.4mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Muffins, English, wheat	Recommended Dietary Allowance
Calcium	6% 60mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	37% 0.33mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	19.8% 83mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	98% 2.24mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	52.8% 791mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.56% 95g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Muffins, English, Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Muffins, English, wheat?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Muffins, English, wheat:

• 500 calories of Roasted Sunflower Seeds have 6.1 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 22.2 times more Vitamin E than Muffins, English, wheat.
• While 500 kcal of Muffins, English, wheat contain 10.6 times more Vitamin B1 and 3.1 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Muffins, English, wheat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Muffins, English, wheat have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Muffins, English, wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Muffins, English, wheat:

• 500 calories of Roasted Sunflower Seeds have 4.7 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Muffins, English, wheat.
• While 500 kcal of Muffins, English, wheat contain 6.6 times more Calcium, 2 times more Iron and 307.1 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Muffins, English, wheat contain similar levels of Manganese and Selenium per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 9.5 times more Fat, 7 times more Saturated Fat and 16 times more Omega 6 than Muffins, English, wheat.
• While 500 kcal of Muffins, English, wheat contain 4.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Muffins, English, wheat offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Muffins, English, wheat provide inadequate amounts of Omega 3 in 500 calories.