Comparing Nutrients in 300 calories Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)VS Sunflower Seeds

Weight per 300 calories

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

109g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon), which is very high in comparison to other foods. Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) having high energy density.

Which food has more nutrients per 300 calories - Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

13%

80%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)vs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.48%2.4g

Fat

27.3%26.4g

2.4 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.97%0.63g

Saturated Fat

7.15%2.3g

0.63 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g

Omega 3

1.93%0.031g

0.05 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.7%0.46g

Omega 6

69.7%12g

0.46 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46%60g

Carbohydrate

7.9%10.3g

60 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20%14.5g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.5 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.6%3.26g

Fiber

11.6%4.4g

3.26 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.2%9.64g

Protein

19%10.7g

9.64 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)vs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.56mg

Vitamin B1

63.4%0.76mg

Thiamine

0.56 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.5%0.27mg

Vitamin B2

14%0.18mg

Riboflavin

0.27 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.66mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

4.66 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.17%0.31mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.31 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.2%0.067mg

Vitamin B6

53%0.69mg

Pyridoxine

0.067 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.4%93μg

Vitamin B9

29%117μg

Folates and Folic Acid

93 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.7%1.52mg

Vitamin C

0.8%0.72mg

Ascorbic acid

1.52 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.6%0.39mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.39 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.26%2.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)vs Sunflower Seeds

15%151mg

Calcium

4%40mg

151 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

103%0.92mg

0.19 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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66.6%5.33mg

Iron

33.7%2.7mg

5.33 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.25%30.4mg

Magnesium

39.8%167mg

30.4 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg

Manganese

43.6%1mg

0.78 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.8%117mg

Phosphorus

48.4%339mg

117 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.2%211mg

Potassium

9.75%331mg

211 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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48%26.4μg

Selenium

49.5%27.2μg

26.4 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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24.8%372mg

Sodium

0.31%4.62mg

372 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.9%1.1mg

Zinc

23.3%2.57mg

1.1 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.94%35g

Water

0.066%2.43g

35 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) vs Sunflower Seeds:

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 1.5 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 10.3 times more Vitamin B6 and 46.2 times more Vitamin E than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) vs Sunflower Seeds:

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 3.8 times more Calcium, 2 times more Iron and 80.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.9 times more Copper, 5.5 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Dried Sunflower Seed Kernels have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 1.6 times more Omega 3, 5.8 times more Carbohydrate and 10.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11 times more Fat, 3.6 times more Saturated Fat, 25.7 times more Omega 6 and 1.4 times more Fiber than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)VS Muffins, English, wheatSunflower SeedsVS Muffins, English, wheatMuffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)VS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)VS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: