Comparing Nutrients in 5 ounces Sunflower Seeds VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Sunflower Seeds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	28.5% 828kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	2.58% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	52.4% 68g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	29% 21g	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	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.2% 0.094mg	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	80.4% 322μg	26.2% 105μg	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	2.2% 2mg	2.05% 1.84mg	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	332% 50mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	11% 111mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	25% 0.23mg	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	93% 7.44mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	35.4% 0.82mg	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	134% 936mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	55.7% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	1.56% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 5 ounces of Sunflower Seeds have 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.4 times more Vitamin B5, 20.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 113.5 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain more Vitamin K than Dried Sunflower Seed Kernels.
• 5 ounces of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 5 ounces of Sunflower Seeds have 11.3 times more Copper, 14.1 times more Magnesium, 3.4 times more Manganese, 7.3 times more Phosphorus, 3.7 times more Potassium, 2.5 times more Selenium and 5.2 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.5 times more Calcium and 33.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 2.4 times more Energy, 28.6 times more Fat, 8.3 times more Saturated Fat, 2 times more Omega 3, 74.6 times more Omega 6, 3.3 times more Fiber and 2.6 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.4 times more Carbohydrate and 5.6 times more Sugars than Dried Sunflower Seed Kernels.
• 5 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6