Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	28.4% 825kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	6.8% 4.9g	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	41.4% 15.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	49% 27.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	7.3% 0.095mg	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	84% 336μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	2.68% 2.4mg	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	247% 37mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	9.92% 99mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	39% 0.89mg	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	234% 1637mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	67.8% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	1.26% 46.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B3, 21.2 times more Vitamin B5, 12 times more Vitamin B6, 2 times more Vitamin B9, 72.5 times more Vitamin E and 1.9 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 5.1 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Dry Roasted Sunflower Seed Kernels no Salt have 11.4 times more Copper, 4.6 times more Magnesium, 3.3 times more Manganese, 10.8 times more Phosphorus, 6.6 times more Potassium, 3 times more Selenium and 3.8 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.8 times more Calcium and 159 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Energy, 24.7 times more Fat, 9.8 times more Saturated Fat, 39.4 times more Omega 6, 4 times more Fiber and 1.9 times more Protein than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 1.3 times more Omega 3, 2.2 times more Carbohydrate and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.