Comparing Nutrients in 7 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.5% 450kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	44% 14g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.66% 7g	8.5% 6.17g	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	1.9% 1.37g	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	% 1.3g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	79% 0.95mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	121% 1.57mg	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	46.6% 187μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	2.43% 2.2mg	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	4.1% 0.62mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.3% 323mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	398% 3.58mg	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	99% 7.94mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	179% 4.13mg	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	26% 183mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oil Roasted Sunflower Seeds:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.5 times more Vitamin B1, more Vitamin B12 and 1.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oil Roasted Sunflower Seeds:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.9 times more Calcium, 141.7 times more Sodium and 28.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.