Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	91% 2640kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	67.4% 21.6g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	235% 305g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	157% 87.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	14.7% 0.19mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	31.8% 318mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	101% 0.91mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	243% 5.58mg	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	106% 739mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cookies, oatmeal, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cookies, oatmeal, dry mix:

• 1 pound of Roasted Sunflower Seeds has 1.8 times more Vitamin B2, 5.4 times more Vitamin B3, 15.4 times more Vitamin B5, 19.1 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• While 1 lb of Cookies, oatmeal, dry mix contains 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cookies, oatmeal, dry mix:

• 1 pound of Roasted Sunflower Seeds has 2.8 times more Calcium, 9.2 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 7.1 times more Phosphorus, 4.6 times more Potassium, 7.5 times more Selenium and 6.6 times more Zinc than Cookies, oatmeal, dry mix.
• While 1 lb of Cookies, oatmeal, dry mix contains 157.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.3 times more Energy, 2.6 times more Fat, 12.3 times more Omega 6 and 3 times more Protein than Cookies, oatmeal, dry mix.
• While 1 lb of Cookies, oatmeal, dry mix contains 2 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, oatmeal, dry mix offer comparable quantities of Saturated Fat per one pound.