Comparing Nutrients in 1 kilogram Cookies, oatmeal, commercially prepared, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	155% 4500kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	187% 181g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	163% 52g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 687g	185% 241g	130g per day for Men 19-50 years
Sugars	340% 247g	37.7% 27.3g	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	73.7% 28g	292% 111g	38g per day for Men 19-50 years
Protein	111% 62g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	618% 8.04mg	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	148% 590μg	593% 2370μg	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	5.56% 5mg	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	17.3% 2.6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 370mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	2033% 18.3mg	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	323% 26mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	917% 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	197% 1380mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	347% 5200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, commercially prepared, regular vs Roasted Sunflower Seeds:

• Cookies, oatmeal, commercially prepared, regular have 2.5 times more Vitamin B1 and 3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B3, 18.2 times more Vitamin B5, 12.2 times more Vitamin B6, 4 times more Vitamin B9, 2.8 times more Vitamin C and 100.4 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, oatmeal, commercially prepared, regular vs Roasted Sunflower Seeds:

• Cookies, oatmeal, commercially prepared, regular have 173.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 13.7 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 8.4 times more Phosphorus, 6 times more Potassium, 8.1 times more Selenium and 6.7 times more Zinc than Cookies, oatmeal, commercially prepared, regular.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, commercially prepared, regular have 1.9 times more Omega 3, 2.9 times more Carbohydrate and 9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.8 times more Fat, 13.6 times more Omega 6, 4 times more Fiber and 3.1 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.