Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	93% 2685kcal	80.4% 2331kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	197% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	223% 289g	130g per day for Men 19-50 years
Sugars	19.5% 14g	135% 98g	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	1.88% 1.36g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 95g	g per day for Men 19-50 years
Fiber	127% 48g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	162% 91g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	110% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	24.8% 0.32mg	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	92% 367μg	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	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	41.6% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	39.5% 395mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	45.4% 0.41mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	77.5% 1.8mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cookies, shortbread, commercially prepared, plain:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B3, 21.6 times more Vitamin B5, 11.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 3.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cookies, shortbread, commercially prepared, plain:

• Oil Roasted Sunflower Seed Kernels have 6.7 times more Calcium, 20 times more Copper, 1.4 times more Iron, 9.1 times more Magnesium, 5.3 times more Manganese, 17.3 times more Phosphorus, 5.5 times more Potassium, 12.6 times more Selenium and 10.6 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 117.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 2 times more Fat, 4.6 times more Omega 6, 8.2 times more Fiber and 3.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 11.3 times more Omega 3, 2.8 times more Carbohydrate and 7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, shortbread, commercially prepared, plain have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.