Comparing Nutrients in 1 pound Cookies, shortbread, commercially prepared, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.4% 2331kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	100% 32g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 289g	80% 104g	130g per day for Men 19-50 years
Sugars	135% 98g	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	1.88% 1.36g	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	% 1.63g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 95g	% 10.8g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	127% 48g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	133% 1.6mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	92% 367μg	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	0% 0mg	5.54% 5mg	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	73.8% 11mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	169% 13.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	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	42.8% 299mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, shortbread, commercially prepared, plain vs Oil Roasted Sunflower Seeds:

• Cookies, shortbread, commercially prepared, plain have 3.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 21.6 times more Vitamin B5, 11.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Cookies, shortbread, commercially prepared, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, shortbread, commercially prepared, plain vs Oil Roasted Sunflower Seeds:

• Cookies, shortbread, commercially prepared, plain have 117.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Calcium, 20 times more Copper, 1.4 times more Iron, 9.1 times more Magnesium, 5.3 times more Manganese, 17.3 times more Phosphorus, 5.5 times more Potassium, 12.6 times more Selenium and 10.6 times more Zinc than Cookies, shortbread, commercially prepared, plain.

Comparison of macro-nutrients per 1 pound:

• Cookies, shortbread, commercially prepared, plain have 11.3 times more Omega 3, 2.8 times more Carbohydrate and 7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 4.6 times more Omega 6, 8.2 times more Fiber and 3.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Cookies, shortbread, commercially prepared, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.