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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	201% 5840kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	84% 27g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	371% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	538% 699g	130g per day for Men 19-50 years
Sugars	36% 26g	437% 317g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	371% 208g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	202% 32.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	57% 2.85mg	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	115% 460μg	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	15.6% 14mg	3.33% 3mg	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	2345% 352mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	78% 780mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	168% 1.5mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	278% 6.4mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cookies, oatmeal, commercially prepared, special dietary per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seeds has 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4 times more Vitamin B5, 51.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 23.1 times more Vitamin E than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin K
• Both Dried Sunflower Seed Kernels as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seeds has 1.4 times more Calcium, 11.9 times more Copper, 1.3 times more Iron, 19.1 times more Magnesium, 3 times more Manganese, 5.4 times more Phosphorus, 3.7 times more Potassium, 12 times more Selenium and 10.2 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 30.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.3 times more Energy, 2.9 times more Fat, 1.7 times more Saturated Fat, 3.7 times more Omega 6, 3 times more Fiber and 4.3 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 7.7 times more Omega 3, 3.5 times more Carbohydrate and 12.1 times more Sugars than Dried Sunflower Seed Kernels.