Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	204% 5920kcal	177% 5140kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	253% 81g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	434% 73.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	491% 638g	130g per day for Men 19-50 years
Sugars	43% 31g	299% 217g	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	4.14% 3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 210g	g per day for Men 19-50 years
Fiber	279% 106g	34.2% 13g	38g per day for Men 19-50 years
Protein	358% 201g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	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	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	54.6% 0.71mg	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	203% 810μg	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	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	87% 870mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	100% 0.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	171% 3.93mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Cookies, shortbread, commercially prepared, plain:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 21.6 times more Vitamin B5, 11.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 3.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain:

• Oil Roasted Sunflower Seed Kernels have 6.7 times more Calcium, 20 times more Copper, 1.4 times more Iron, 9.1 times more Magnesium, 5.3 times more Manganese, 17.3 times more Phosphorus, 5.5 times more Potassium, 12.6 times more Selenium and 10.6 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 117.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2 times more Fat, 4.6 times more Omega 6, 8.2 times more Fiber and 3.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 11.3 times more Omega 3, 2.8 times more Carbohydrate and 7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, shortbread, commercially prepared, plain have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.