Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Roasted Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	40% 1155kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	61.7% 80g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	22% 16g	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	58% 22g	35% 13.3g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	25% 0.32mg	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	24.3% 97μg	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	3.1% 2.78mg	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	345% 51.8mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	14% 139mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	46.7% 0.42mg	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	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	154% 3.55mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Muffins, English, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Muffins, English, whole-wheat:

• 7 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 10.1 times more Vitamin B5, 4.9 times more Vitamin B6, 4.8 times more Vitamin B9, 63.7 times more Vitamin E and 2.7 times more Vitamin K than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 2.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Muffins, English, whole-wheat:

• 7 ounces of Roasted Sunflower Seeds have 8.6 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 4.1 times more Phosphorus, 4 times more Potassium, 2 times more Selenium and 3.3 times more Zinc than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 3.8 times more Calcium and 121.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Muffins, English, whole-wheat contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 2.9 times more Energy, 23.7 times more Fat, 15.6 times more Saturated Fat, 1.5 times more Omega 3, 41.7 times more Omega 6, 1.7 times more Fiber and 2.2 times more Protein than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.7 times more Carbohydrate and 3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.