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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	29% 839kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	3.74% 0.64g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	6.9% 5g	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	1.35% 0.98g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	13% 4.96g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Muffins, English, plain, enriched, with ca prop (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	37.8% 0.45mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	5.9% 0.077mg	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	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	2.83% 2.55mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	12.3% 123mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	21.3% 0.19mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	31% 0.72mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.67% 61.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 19.1 times more Vitamin B5, 14.7 times more Vitamin B6, 2.5 times more Vitamin B9, 117.2 times more Vitamin E and 2.6 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.5 times more Vitamin B1, more Vitamin B12 and 1.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 13.4 times more Copper, 5.3 times more Magnesium, 4.1 times more Manganese, 12.4 times more Phosphorus, 4.4 times more Potassium, 3.5 times more Selenium and 5 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.9 times more Calcium, 141.7 times more Sodium and 28.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Energy, 30.4 times more Fat, 9.6 times more Saturated Fat, 1.7 times more Omega 3, 76.2 times more Omega 6, 3 times more Fiber and 2.3 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Sugars per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.