Comparing Nutrients in 1 pound Sunflower Seeds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	91% 2649kcal	77% 2232kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	201% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	228% 296g	130g per day for Men 19-50 years
Sugars	16.4% 12g	206% 149g	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	2.44% 1.77g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 142g	g per day for Men 19-50 years
Fiber	103% 39g	24% 9.07g	38g per day for Men 19-50 years
Protein	168% 94g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	75.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	20.2% 0.26mg	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	257% 1030μg	81.6% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	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	1064% 160mg	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	163% 1.47mg	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	298% 24mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	122% 2.8mg	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	428% 2994mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Dried Sunflower Seed Kernels have 5.1 times more Vitamin B1, 3.1 times more Vitamin B3, 23.2 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 17.5 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Dried Sunflower Seed Kernels have 3.7 times more Calcium, 5.6 times more Copper, 7.9 times more Magnesium, 3.1 times more Manganese, 6.1 times more Phosphorus, 3.8 times more Potassium, 13.6 times more Selenium and 6.9 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 34.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.1 times more Fat, 3.1 times more Omega 6, 4.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.8 times more Saturated Fat, 14.6 times more Omega 3, 3.3 times more Carbohydrate and 12.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Energy per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.