Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	93% 2685kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	161% 27.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	222% 288g	130g per day for Men 19-50 years
Sugars	19.5% 14g	239% 173g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	0% 0g	38g per day for Men 19-50 years
Protein	162% 91g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	6.63% 0.086mg	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	265% 1061μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	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	1099% 165mg	55.6% 8.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	39.5% 395mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	106% 0.96mg	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	243% 19.4mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	NA	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	738% 5166mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.83% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, chocolate chip sandwich, with creme filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cookies, chocolate chip sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 41.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 19.7 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
• While 1 lb of Cookies, chocolate chip sandwich, with creme filling contains 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

• 1 pound of Oil Roasted Sunflower Seeds has more Calcium, 8.5 times more Copper, 4 times more Iron, 5.1 times more Magnesium, 19.3 times more Phosphorus, 5.1 times more Potassium, 6.6 times more Selenium and 7.6 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 1 lb of Cookies, chocolate chip sandwich, with creme filling contains 93 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Energy, 2.9 times more Fat, 1.2 times more Saturated Fat, 5.7 times more Omega 6, more Fiber and 6.8 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 1 lb of Cookies, chocolate chip sandwich, with creme filling contains 4.6 times more Omega 3, 2.8 times more Carbohydrate and 12.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber