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

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	78.7% 2282kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	210% 67g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	126% 21.5g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	211% 153g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	137% 52g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.6% 86mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.12% 4.54g	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 Toasted Sunflower Seeds:

• Cookie, butter or sugar, with chocolate icing or filling has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 2 times more Vitamin B3, 31 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• Cookie, butter or sugar, with chocolate icing or filling has 100.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 5 times more Copper, 2.8 times more Iron, 9.9 times more Magnesium, 15.6 times more Phosphorus, 2.1 times more Potassium and 26.5 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 2.5 times more Saturated Fat, 4.5 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 7.9 times more Omega 6, 6.1 times more Fiber and 4.2 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.