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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	213% 6190kcal	177% 5140kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	253% 81g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	491% 638g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 210g	g per day for Men 19-50 years
Fiber	303% 115g	34.2% 13g	38g per day for Men 19-50 years
Protein	307% 172g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	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	NA	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	57% 570mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookies, shortbread, commercially prepared, plain per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B3, 22 times more Vitamin B5, 11.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cookies, shortbread, commercially prepared, plain.
• Both Toasted Sunflower Seeds and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cookies, shortbread, commercially prepared, plain:

• 1 kilogram of Toasted Sunflower Seeds has 4.4 times more Calcium, 20.4 times more Copper, 2.3 times more Iron, 9.2 times more Magnesium, 5.4 times more Manganese, 17.5 times more Phosphorus, 5.6 times more Potassium and 10.8 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While 1 kg of Cookies, shortbread, commercially prepared, plain contains 117.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Energy, 2.2 times more Fat, 5.1 times more Omega 6, 8.8 times more Fiber and 3.2 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While 1 kg of Cookies, shortbread, commercially prepared, plain contains 1.4 times more Saturated Fat, 11.6 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.