Comparing Nutrients in 1 kilogram 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	153% 4440kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	154% 200g	130g per day for Men 19-50 years
Sugars	512% 371g	36% 26g	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	87.3% 63.3g	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	% 83.4g	NA	g per day for Men 19-50 years
Sucrose	% 221g	% 25g	g per day for Men 19-50 years
Fiber	47.4% 18g	226% 86g	38g per day for Men 19-50 years
Protein	65% 36.3g	371% 208g	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	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	1035% 13.5mg	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	67.5% 270μg	568% 2270μg	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	15.6% 14mg	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	103% 15.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	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	17% 170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	2000% 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	509% 40.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	848% 19.5mg	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	87% 610mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.67% 99g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.