Comparing Nutrients in 1 pound Cookies, oatmeal sandwich, with creme filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.3% 1805kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	85.5% 83g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	125% 2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	187% 31.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	69.8% 91g	130g per day for Men 19-50 years
Sugars	196% 142g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	103% 39g	38g per day for Men 19-50 years
Protein	21% 12g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	469% 6.1mg	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	43% 172μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	67% 10mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	907% 8.16mg	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	107% 8.53mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	385% 8.85mg	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	61% 426mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	151% 2268mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, oatmeal sandwich, with creme filling vs Sunflower Seeds:

• Cookies, oatmeal sandwich, with creme filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 3.2 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B5, 29.2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 15.9 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, oatmeal sandwich, with creme filling vs Sunflower Seeds:

• Cookies, oatmeal sandwich, with creme filling have 55.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 13.1 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 2.4 times more Manganese, 7 times more Phosphorus, 4.7 times more Potassium, 7.8 times more Selenium and 7.5 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal sandwich, with creme filling have 7.4 times more Omega 3, 2.8 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 2.8 times more Fat, 3.3 times more Omega 6, 3.3 times more Fiber and 8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 lb.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.