Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Keikitos (muffins), Latino bakery item

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Keikitos (muffins), Latino bakery item: 21.4g

Roasted Sunflower Seeds have 1.2 times more energy per 100g than Keikitos (muffins), Latino bakery item. It has very high energy density when compared to other foods. Keikitos (muffins), Latino bakery item having very high energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	7.62% 5.53g	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	% 5.52g	g per day for Men 19-50 years
Fiber	5% 1.9g	0.68% 0.26g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	2.6% 1.46g	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	1.5% 0.018mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	10% 40.7μg	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	0.27% 0.24mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	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	1.2% 12mg	1.35% 13.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	1.7% 0.015mg	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	8.16% 0.65mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	0.61% 2.57mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	1.93% 0.044mg	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	28.4% 198mg	7.8% 54.6mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	0.57% 19.3mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.96% 3.28μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	7.35% 110mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.075% 2.8g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Keikitos (muffins), Latino Bakery Item Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Keikitos (muffins), Latino bakery item?

Lets compare vitamin content per 100 calories 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 100 kcal

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Keikitos (muffins), Latino bakery item:

• 100 calories of Roasted Sunflower Seeds have 20.4 times more Copper, 1.2 times more Iron, 8.6 times more Magnesium, 8.2 times more Manganese, 3.6 times more Phosphorus, 7.6 times more Potassium, 4.2 times more Selenium and 8.2 times more Zinc than Keikitos (muffins), Latino bakery item.
• While 100 kcal of Keikitos (muffins), Latino bakery item contain 213.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Keikitos (muffins), Latino bakery item lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Keikitos (muffins), Latino bakery item lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 1.6 times more Fat, 7.4 times more Fiber and 2.3 times more Protein than Keikitos (muffins), Latino bakery item.
• While 100 kcal of Keikitos (muffins), Latino bakery item contain 2.8 times more Carbohydrate and 11.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Keikitos (muffins), Latino bakery item offer comparable quantities of Energy per 100 calories.
• 100 calories of Keikitos (muffins), Latino bakery item provide inadequate amounts of Fiber