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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	204% 5920kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	628% 201g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	471% 612g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	134% 51g	38g per day for Men 19-50 years
Protein	358% 201g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	13.8% 2.2mg	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	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	585% 2340μg	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	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	87% 870mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	69% 290mg	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.1% 115g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Sunflower Seeds vs Cookies, coconut macaroon:

• 1 kilogram of Oil Roasted Sunflower Seeds has 16 times more Vitamin B1, 4.7 times more Vitamin B2, 18.8 times more Vitamin B3, 8.3 times more Vitamin B6, 78 times more Vitamin B9, 191.2 times more Vitamin E and 2.8 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Cookies, coconut macaroon:

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.4 times more Calcium, 6.7 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 16.8 times more Phosphorus, 3.9 times more Potassium, 11.5 times more Selenium and 7.1 times more Zinc than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 80.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Omega 3, 44.9 times more Omega 6, 2.1 times more Fiber and 6.6 times more Protein than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 2.8 times more Saturated Fat, 2.7 times more Carbohydrate and 14.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.