Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	91% 2640kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	244% 78g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	233% 303g	130g per day for Men 19-50 years
Sugars	17% 12.4g	233% 169g	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	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	157% 87.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	22.3% 0.29mg	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	269% 1075μg	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0.5% 0.45mg	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	789% 118mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	31.8% 318mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	98% 0.88mg	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	215% 17.2mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	92% 2.1mg	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	748% 5239mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 18.7 times more Vitamin B5, 12.6 times more Vitamin B6, 4.7 times more Vitamin B9, 14 times more Vitamin C and 26.4 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.5 times more Vitamin B1, more Vitamin B12 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 9.4 times more Copper, 1.9 times more Iron, 8.1 times more Magnesium, 4.5 times more Manganese, 13.3 times more Phosphorus, 3.2 times more Potassium, 7.1 times more Selenium and 26.5 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 88.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Fat, 1.3 times more Omega 3, 7.3 times more Omega 6, 5 times more Fiber and 4.8 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.3 times more Saturated Fat, 2.8 times more Carbohydrate and 13.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.