Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	204% 5920kcal	147% 4250kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	182% 177g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	184% 59g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	354% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	489% 635g	130g per day for Men 19-50 years
Sugars	43% 31g	527% 382g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	0% 0g	38g per day for Men 19-50 years
Protein	358% 201g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	14.6% 0.19mg	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	585% 2340μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	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	2422% 363mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	87% 870mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	234% 2.1mg	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	535% 42.8mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	186% 2790mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	4.04% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 41.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 19.7 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

• Oil Roasted Sunflower Seed Kernels have more Calcium, 8.5 times more Copper, 4 times more Iron, 5.1 times more Magnesium, 19.3 times more Phosphorus, 5.1 times more Potassium, 6.6 times more Selenium and 7.6 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 93 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 2.9 times more Fat, 1.2 times more Saturated Fat, 5.7 times more Omega 6, more Fiber and 6.8 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While Cookies, chocolate chip sandwich, with creme filling contain 4.6 times more Omega 3, 2.8 times more Carbohydrate and 12.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.