Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	65.4% 1897kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	61% 79.4g	130g per day for Men 19-50 years
Sugars	194% 141g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	20% 7.54g	90% 34g	38g per day for Men 19-50 years
Protein	62.4% 35g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.5% 7.42mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, regular vs Sunflower Seeds:

• Cookies, peanut butter sandwich, regular have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 9.7 times more Vitamin B6, 3.7 times more Vitamin B9, 14 times more Vitamin C and 18.8 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Sunflower Seeds:

• Cookies, peanut butter sandwich, regular have 40.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 7.6 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 6.9 times more Selenium and 4.7 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, peanut butter sandwich, regular have 1.8 times more Omega 3, 3.3 times more Carbohydrate and 13.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 6.3 times more Omega 6, 4.5 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.