Comparing Nutrients in 5 ounces Cookies, oatmeal, with raisins VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.6% 625kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	22% 28.3g	130g per day for Men 19-50 years
Sugars	64.8% 47g	5.12% 3.7g	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	16.3% 12g	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	% 8.36g	NA	g per day for Men 19-50 years
Sucrose	% 25.8g	% 3.54g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	32% 12g	38g per day for Men 19-50 years
Protein	15% 8.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	147% 1.9mg	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	12.4% 49.6μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	283% 2.55mg	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	40.8% 3.26mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	120% 2.76mg	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	23% 162mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, with raisins vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B5, 19.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 5 ounces for Cookies, oatmeal, with raisins vs Sunflower Seeds:

• Cookies, oatmeal, with raisins have 35.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 12.9 times more Copper, 2.3 times more Iron, 9.6 times more Magnesium, 2.4 times more Manganese, 5.8 times more Phosphorus, 2.8 times more Potassium, 9 times more Selenium and 7.7 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, with raisins have 1.2 times more Saturated Fat, 12.4 times more Omega 3, 3.4 times more Carbohydrate and 12.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 4.3 times more Omega 6, 2.6 times more Fiber and 3.5 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.