Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	93% 2685kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	75% 24g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	246% 320g	130g per day for Men 19-50 years
Sugars	19.5% 14g	132% 96g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	162% 91g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, Marie biscuit	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	121% 1.45mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	109% 17.5mg	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	26% 0.34mg	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	134% 535μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	39.5% 395mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	51% 0.46mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	30.2% 127mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.2% 44.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, Marie biscuit per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cookies, Marie biscuit 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, Marie biscuit:

• 1 pound of Oil Roasted Sunflower Seeds has 10.7 times more Vitamin B6, 2 times more Vitamin B9 and 80.7 times more Vitamin E than Cookies, Marie biscuit.
• While 1 lb of Cookies, Marie biscuit contains 1.7 times more Vitamin B1, 1.8 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, Marie biscuit provide similar amounts of Vitamin B3 and Vitamin K per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cookies, Marie biscuit:

• 1 pound of Oil Roasted Sunflower Seeds has more Calcium, 17.9 times more Copper, more Iron, 4.5 times more Magnesium, 5.9 times more Phosphorus, 1.6 times more Potassium, 3.3 times more Selenium and 8.5 times more Zinc than Cookies, Marie biscuit.
• While 1 lb of Cookies, Marie biscuit contains 123.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 4.8 times more Fat, 1.3 times more Saturated Fat, 22 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Cookies, Marie biscuit.
• While 1 lb of Cookies, Marie biscuit contains 1.5 times more Omega 3, 3.1 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.