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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	93% 2685kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	77.3% 24.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	64.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	238% 309g	130g per day for Men 19-50 years
Sugars	19.5% 14g	288% 209g	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	2.25% 1.63g	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	% 5g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 202g	g per day for Men 19-50 years
Fiber	127% 48g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	162% 91g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with extra 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	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	0% 0mg	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	52% 209μg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	39.5% 395mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	170% 1.53mg	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	442% 35.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	98% 2.25mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with extra 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 sandwich, with extra 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 sandwich, with extra creme filling:

• 1 pound of Oil Roasted Sunflower Seeds has 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 48.9 times more Vitamin B5, more Vitamin B6, 5.1 times more Vitamin B9 and 19.2 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• While 1 lb of Cookies, chocolate sandwich, with extra creme filling contains 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with extra 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 sandwich, with extra creme filling:

• 1 pound of Oil Roasted Sunflower Seeds has 5.4 times more Calcium, 5.4 times more Copper, 3.5 times more Magnesium, 4.2 times more Manganese, 16.5 times more Phosphorus, 3.5 times more Potassium, 9.7 times more Selenium and 6.7 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• While 1 lb of Cookies, chocolate sandwich, with extra creme filling contains 1.8 times more Iron and 117 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 14.1 times more Omega 6, 3.9 times more Fiber and 4.6 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While 1 lb of Cookies, chocolate sandwich, with extra creme filling contains 3 times more Carbohydrate and 14.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Energy per one pound.