Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Sunflower Seeds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	201% 5840kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	242% 235g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	463% 148g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	278% 47.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	529% 688g	130g per day for Men 19-50 years
Sugars	36% 26g	466% 338g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	50% 19g	38g per day for Men 19-50 years
Protein	371% 208g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	20% 0.26mg	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	568% 2270μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	78% 780mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	406% 3.65mg	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	656% 52.5mg	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	943% 6600mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	201% 3010mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cookie, butter or sugar, with chocolate icing or filling:

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 51.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 19.4 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cookie, butter or sugar, with chocolate icing or filling:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 4.9 times more Copper, 2.2 times more Iron, 25 times more Magnesium, 8.9 times more Phosphorus, 2.8 times more Potassium, 5.9 times more Selenium and 25 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 33.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.2 times more Fat, 4.9 times more Omega 6, 4.5 times more Fiber and 5.1 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 3.3 times more Saturated Fat, 6 times more Omega 3, 3.4 times more Carbohydrate and 12.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.