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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	16% 0.21mg	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	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Cookies, oatmeal sandwich, with creme filling contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 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.
• While Cookies, oatmeal sandwich, with creme filling contain 55.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

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