Comparing Nutrients in 1 pound Cookie, butter or sugar, with chocolate icing or filling VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	78.7% 2282kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	210% 67g	100% 32g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	126% 21.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	80% 104g	130g per day for Men 19-50 years
Sugars	211% 153g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	127% 48g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	276% 3.6mg	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	80.5% 322μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.7% 8.2mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.6% 86mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	909% 8.2mg	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	138% 11mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	48% 336mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	91% 1365mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookie, butter or sugar, with chocolate icing or filling vs Oil Roasted Sunflower Seeds:

• Cookie, butter or sugar, with chocolate icing or filling has more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2 times more Vitamin B3, 30.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 20.1 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookie, butter or sugar, with chocolate icing or filling vs Oil Roasted Sunflower Seeds:

• Cookie, butter or sugar, with chocolate icing or filling has 100.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 4.9 times more Copper, 1.8 times more Iron, 9.8 times more Magnesium, 15.4 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium and 26.1 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 1 pound:

• Cookie, butter or sugar, with chocolate icing or filling has 2.1 times more Saturated Fat, 4.4 times more Omega 3, 3 times more Carbohydrate and 10.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, 7.2 times more Omega 6, 5.6 times more Fiber and 4.9 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.