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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, oatmeal, with raisins	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.6% 625kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	25% 32.4g	130g per day for Men 19-50 years
Sugars	64.8% 47g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 25.8g	% 3.36g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39.5% 15g	38g per day for Men 19-50 years
Protein	15% 8.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, with raisins versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2 times more Vitamin B3, 17.5 times more Vitamin B5, 11.6 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.

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

• 5 ounces of Cookies, oatmeal, with raisins have 107.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 13 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 10 times more Phosphorus, 2.1 times more Potassium, 13.3 times more Selenium and 8 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, with raisins have 9.2 times more Omega 3, 3 times more Carbohydrate, 10.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 1.3 times more Saturated Fat, 6.4 times more Omega 6, 3.2 times more Fiber and 3.4 times more Protein than Cookies, oatmeal, with raisins.