Comparing Nutrients in 5 ounces Cookies, animal, with frosting or icing VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cookies, animal, with frosting or icing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 721kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	35.2% 34g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	71.8% 23g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	22.5% 29g	130g per day for Men 19-50 years
Sugars	80.4% 58.3g	NA	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	3.36% 1.28g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal, with frosting or icing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	87.8% 1.14mg	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	21% 83.6μg	84.3% 337μg	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	0% 0mg	2.2% 2mg	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	8.8% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal, with frosting or icing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	289% 2.6mg	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	28% 2.23mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	1% 7.1mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, animal, with frosting or icing vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 57.5 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Cookies, animal, with frosting or icing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, animal, with frosting or icing vs Toasted Sunflower Seeds:

• Cookies, animal, with frosting or icing have 85.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 5 ounces:

• Cookies, animal, with frosting or icing have 2.7 times more Saturated Fat, 3 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 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.
• Both Cookies, animal, with frosting or icing and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Cookies, animal, with frosting or icing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.