Comparing Nutrients in 5 ounces Muffins, wheat bran, dry mix VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Muffins, wheat bran, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.4% 561kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	18% 10g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Oil Roasted 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	42.5% 0.51mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	86.4% 1.12mg	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	30% 120μg	83% 332μg	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	0% 0mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	284% 2.56mg	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	63.8% 5.1mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	128% 2.95mg	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	97% 680mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muffins, wheat bran, dry mix vs Oil Roasted Sunflower Seeds:

• Muffins, wheat bran, dry mix have 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Muffins, wheat bran, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Muffins, wheat bran, dry mix vs Oil Roasted Sunflower Seeds:

• Muffins, wheat bran, dry mix have 1.3 times more Manganese and 233.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 9 times more Copper, 1.5 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium, 4.3 times more Selenium and 3.5 times more Zinc than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Muffins, wheat bran, dry mix have 1.3 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 4.3 times more Fat, 2.4 times more Saturated Fat, 19.1 times more Omega 6 and 2.8 times more Protein than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.