Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	170% 4920kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	255% 247g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	548% 8.77g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	442% 75g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	176% 229g	130g per day for Men 19-50 years
Sugars	454% 329g	43% 31g	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	5.38% 3.9g	0% 0g	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	% 12g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 313g	% 23.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	279% 106g	38g per day for Men 19-50 years
Protein	91% 51g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Oil 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	243% 2.92mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	609% 7.9mg	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	180% 720μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	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	134% 20mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	281% 337μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	359% 3.23mg	2004% 18mg	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	698% 55.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	904% 21mg	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	156% 1090mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.96% 35.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Oil Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have more Vitamin B12 and 10.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 13.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 18.1 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Oil Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.3 times more Iron and 103.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 5.6 times more Copper, 3.1 times more Magnesium, 3.4 times more Manganese, 10.4 times more Phosphorus, 2.8 times more Potassium, 20.1 times more Selenium and 7.2 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 10.8 times more Omega 3, 2.9 times more Carbohydrate and 10.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Fat, 4.5 times more Omega 6, 5.3 times more Fiber and 3.9 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.