Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Roasted Sunflower Seeds	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	40% 1155kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	81% 105g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	70.6% 51.2g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 51g	g per day for Men 19-50 years
Fiber	58% 22g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	NA	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	118% 470μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	14% 139mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	16% 0.14mg	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	94% 7.54mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	18% 0.41mg	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	327% 2292mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Keikitos (muffins), Latino bakery item per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Keikitos (muffins), Latino bakery item:

• Both Dry Roasted Sunflower Seed Kernels no Salt and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Keikitos (muffins), Latino bakery item:

• 7 ounces of Roasted Sunflower Seeds have 25.4 times more Copper, 1.5 times more Iron, 10.8 times more Magnesium, 10.2 times more Manganese, 4.5 times more Phosphorus, 9.4 times more Potassium, 5.2 times more Selenium and 10.2 times more Zinc than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 171.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Keikitos (muffins), Latino bakery item contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.2 times more Energy, 2 times more Fat, 9.3 times more Fiber and 2.8 times more Protein than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 2.2 times more Carbohydrate and 9.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.