Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, special dietary VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Sunflower Seeds	Recommended Dietary Allowance
Energy	155% 4500kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	173% 168g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	216% 3.46g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	275% 46.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 734g	154% 200g	130g per day for Men 19-50 years
Sugars	549% 398g	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	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	% 25g	g per day for Men 19-50 years
Fiber	42% 16g	226% 86g	38g per day for Men 19-50 years
Protein	69.6% 39g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	135% 540μg	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	0% 0mg	15.6% 14mg	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	70.7% 10.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	242% 2.18mg	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	438% 35mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	156% 1090mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.38% 51g	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, special dietary vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, special dietary have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 5.6 times more Vitamin B5, 74.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 33.2 times more Vitamin E than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, special dietary vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, special dietary have 27.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 8.3 times more Copper, 1.5 times more Iron, 15.5 times more Magnesium, 5.3 times more Manganese, 6.1 times more Phosphorus, 3.2 times more Potassium, 20.4 times more Selenium and 10.6 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, special dietary have 5.8 times more Omega 3, 3.7 times more Carbohydrate and 15.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.1 times more Fat, 4.9 times more Omega 6, 5.4 times more Fiber and 5.3 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.