Comparing Nutrients in 5 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 322kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	1.35% 0.98g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	43% 16.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	87.8% 1.14mg	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	33.3% 133μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.83% 2.55mg	2.2% 2mg	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	2.93% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 231mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	289% 2.6mg	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	71% 5.67mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	130% 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	18.6% 130mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	NA	55μg per day for Men 19-50 years
Sodium	40% 602mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.67% 61.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Toasted Sunflower Seeds:

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.5 times more Vitamin B1 and 1.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 19.4 times more Vitamin B5, 14.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Toasted Sunflower Seeds:

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.9 times more Calcium and 141.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 13.6 times more Copper, 1.7 times more Iron, 5.4 times more Magnesium, 4.2 times more Manganese, 12.6 times more Phosphorus, 4.5 times more Potassium and 5 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Energy, 33.6 times more Fat, 8.1 times more Saturated Fat, 1.6 times more Omega 3, 83.3 times more Omega 6, 3.3 times more Fiber and 1.9 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).