Comparing Nutrients in 14 ounces Cookies, brownies, dry mix, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	31.2% 10g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	116% 44g	38g per day for Men 19-50 years
Protein	28.3% 16g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	34.7% 139μg	235% 941μg	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	1.32% 1.2mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	99% 7.9mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	46.5% 325mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, brownies, dry mix, regular vs Roasted Sunflower Seeds:

• Cookies, brownies, dry mix, regular have 1.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 53.7 times more Vitamin B5, 12 times more Vitamin B6, 6.8 times more Vitamin B9 and 4.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cookies, brownies, dry mix, regular vs Roasted Sunflower Seeds:

• Cookies, brownies, dry mix, regular have 101 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, 6.6 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 6 times more Manganese, 14.1 times more Phosphorus, 3.9 times more Potassium, 30.5 times more Selenium and 8.3 times more Zinc than Cookies, brownies, dry mix, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, brownies, dry mix, regular have 11.2 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.3 times more Fat, 2.1 times more Saturated Fat, 5.9 times more Omega 6 and 4.8 times more Protein than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.