Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	97% 2808kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	230% 73.5g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	245% 318g	130g per day for Men 19-50 years
Sugars	NA	257% 186g	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	137% 52g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	139% 78g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	4.9% 0.064mg	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	270% 1080μg	67% 268μg	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% 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	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	26% 259mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	26.2% 0.24mg	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	386% 31mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	NA	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	77.7% 1166mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookies, animal, with frosting or icing per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Cookies, animal, with frosting or icing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Cookies, animal, with frosting or icing:

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 57.5 times more Vitamin B6 and 4 times more Vitamin B9 than Cookies, animal, with frosting or icing.
• Both Toasted Sunflower Seeds and Cookies, animal, with frosting or icing provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Cookies, animal, with frosting or icing:

• 1 pound of Toasted Sunflower Seeds has 9.5 times more Calcium, 35.3 times more Copper, 4.3 times more Iron, 18.4 times more Magnesium, 231.6 times more Phosphorus, 5.1 times more Potassium and 22.1 times more Zinc than Cookies, animal, with frosting or icing.
• While 1 lb of Cookies, animal, with frosting or icing contains 85.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.2 times more Energy, 2.4 times more Fat, 8.8 times more Omega 6, 12.8 times more Fiber and 5.7 times more Protein than Cookies, animal, with frosting or icing.
• While 1 lb of Cookies, animal, with frosting or icing contains 2.7 times more Saturated Fat, 3 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.