Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, soft-type VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.4% 2014kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	80% 104g	130g per day for Men 19-50 years
Sugars	232% 168g	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	39.6% 28.7g	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	% 38g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 100g	% 10.8g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	127% 48g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	53% 0.64mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	30.6% 122μg	265% 1061μg	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	NA	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.03mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	231% 18.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	39.5% 277mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate chip, commercially prepared, soft-type vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2 times more Vitamin B3, 19.3 times more Vitamin B5, 15.8 times more Vitamin B6, 8.7 times more Vitamin B9, 23.4 times more Vitamin E and 1.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, soft-type vs Oil Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 92 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 7.9 times more Copper, 4.4 times more Magnesium, 4.9 times more Manganese, 18.7 times more Phosphorus, 3.7 times more Potassium, 25.2 times more Selenium and 9.6 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Saturated Fat, 2.9 times more Carbohydrate, 11.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.6 times more Fat, 1.4 times more Omega 3, 19.9 times more Omega 6, 5.9 times more Fiber and 5.5 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.