Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	201% 5820kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	628% 201g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	45% 7.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	471% 612g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	623% 452g	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	292% 111g	134% 51g	38g per day for Men 19-50 years
Protein	345% 193g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	74% 0.96mg	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	593% 2370μg	7.5% 30μg	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	0% 0mg	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	1740% 261mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	70% 700mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	299% 2.7mg	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	475% 38mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cookies, coconut macaroon per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cookies, coconut macaroon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cookies, coconut macaroon:

• 1 kilogram of Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 4.1 times more Vitamin B2, 32 times more Vitamin B3, 8.4 times more Vitamin B6, 79 times more Vitamin B9, 137.4 times more Vitamin E and 2.5 times more Vitamin K than Cookies, coconut macaroon.
• 1 kilogram of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cookies, coconut macaroon:

• 1 kilogram of Roasted Sunflower Seeds has 14 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 4.4 times more Magnesium, 17 times more Phosphorus, 6.9 times more Potassium, 11.7 times more Selenium and 7.2 times more Zinc than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 80.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Energy, 2.2 times more Fat, 1.4 times more Omega 3, 43 times more Omega 6, 2.2 times more Fiber and 6.4 times more Protein than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 3.9 times more Saturated Fat, 2.5 times more Carbohydrate and 16.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.