Comparing Nutrients in 14 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Energy	60.8% 1762kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	61% 79.4g	130g per day for Men 19-50 years
Sugars	203% 147g	14.3% 10.4g	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	34.7% 25g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 87.7g	% 9.92g	g per day for Men 19-50 years
Fiber	19% 7.14g	90% 34g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	411% 5.34mg	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	26.8% 107μg	225% 901μg	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	NA	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	41% 6.15mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	794% 7.14mg	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	202% 16mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	336% 7.74mg	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	34.6% 242mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	73% 1095mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.06% 39.2g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 3.1 times more Vitamin B5, 26.9 times more Vitamin B6, 8.4 times more Vitamin B9 and 22.7 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 30.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 7.9 times more Copper, 1.3 times more Iron, 11.2 times more Magnesium, 4.6 times more Manganese, 10.8 times more Phosphorus, 5 times more Potassium, 17.1 times more Selenium and 9.3 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.2 times more Saturated Fat, 3.3 times more Carbohydrate and 14.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 13.4 times more Omega 6, 4.8 times more Fiber and 5.7 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.