Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	29% 839kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	1.6% 1.15g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	4.14% 0.054mg	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	83% 332μg	28.3% 113μg	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	1.73% 1.56mg	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	343% 51.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	12.3% 123mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	38.3% 0.34mg	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	76% 6.07mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	37.2% 0.86mg	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	231% 1615mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Muffins, English, mixed-grain (includes granola) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Oil Roasted Sunflower Seeds have 17 times more Vitamin B5, 20.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Oil Roasted Sunflower Seeds have 7.4 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 3.4 times more Manganese, 14.1 times more Phosphorus, 3.1 times more Potassium, 3.1 times more Selenium and 3.7 times more Zinc than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 2.3 times more Calcium and 99.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Energy, 28.5 times more Fat, 30.7 times more Saturated Fat, 2.8 times more Omega 3, 64.4 times more Omega 6, 3.8 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3