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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	65.4% 1897kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	73.5% 96g	130g per day for Men 19-50 years
Sugars	194% 141g	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	62.4% 35g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, 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	107% 1.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	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, peanut butter sandwich, regular vs Roasted Sunflower Seeds:

• Cookies, peanut butter sandwich, regular have 3.1 times more Vitamin B1, more Vitamin B12 and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 7.7 times more Vitamin B5, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9, 14 times more Vitamin C and 14 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Cookies, peanut butter sandwich, regular 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 Cookies, peanut butter sandwich, regular vs Roasted Sunflower Seeds:

• Cookies, peanut butter sandwich, regular have 122.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 6.1 times more Phosphorus, 4.4 times more Potassium, 10.3 times more Selenium and 5 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, peanut butter sandwich, regular have 1.6 times more Omega 3, 2.7 times more Carbohydrate and 13 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 8.9 times more Omega 6, 5.8 times more Fiber and 2.2 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.