Comparing Nutrients in 14 ounces Cookie, butter or sugar, with chocolate icing or filling VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69% 1996kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	184% 58.7g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	88.6% 1.4g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	110% 18.8g	765% 130g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	73.5% 96g	130g per day for Men 19-50 years
Sugars	185% 134g	15% 11g	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	20% 7.54g	116% 44g	38g per day for Men 19-50 years
Protein	29% 16.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	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	112% 1.35mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	245% 3.2mg	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	70.4% 282μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	807% 7.26mg	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	121% 9.7mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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	42% 294mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookie, butter or sugar, with chocolate icing or filling vs Roasted Sunflower Seeds:

• Cookie, butter or sugar, with chocolate icing or filling has 3.2 times more Vitamin B1, more Vitamin B12 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 30.9 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 14.4 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookie, butter or sugar, with chocolate icing or filling vs Roasted Sunflower Seeds:

• Cookie, butter or sugar, with chocolate icing or filling has 100.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Calcium, 5 times more Copper, 1.6 times more Iron, 9.9 times more Magnesium, 15.6 times more Phosphorus, 3.6 times more Potassium, 8.8 times more Selenium and 26.5 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 14 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 2.8 times more Saturated Fat, 5.2 times more Omega 3, 2.9 times more Carbohydrate and 12.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 6.9 times more Omega 6, 5.8 times more Fiber and 4.7 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 14 oz.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.