Comparing Nutrients in 5 ounces Cookies, peanut butter sandwich, regular VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	23.4% 678kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	39% 50.8g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	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	7.1% 2.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	82% 1.07mg	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	21.6% 86.5μg	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.6% 0.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	2.05% 1.84mg	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	17.7% 2.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	7.5% 75mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	270% 2.43mg	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	46% 3.7mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	122% 2.8mg	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	38% 266mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, peanut butter sandwich, regular versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, peanut butter sandwich, regular vs Sunflower Seed Flour:

• 5 ounces of Cookies, peanut butter sandwich, regular have more Vitamin B12 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 9.8 times more Vitamin B1, 2 times more Vitamin B3, 7.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Flour provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, peanut butter sandwich, regular vs Sunflower Seed Flour:

• 5 ounces of Cookies, peanut butter sandwich, regular have 2.9 times more Potassium and 122.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.2 times more Calcium, 7.2 times more Copper, 2.5 times more Iron, 7.1 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 7.6 times more Selenium and 4.7 times more Zinc than Cookies, peanut butter sandwich, regular.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, peanut butter sandwich, regular have 1.5 times more Energy, 13.1 times more Fat, 36.2 times more Saturated Fat, 53.5 times more Omega 3, 4.2 times more Omega 6 and 1.8 times more Carbohydrate than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.7 times more Fiber and 5.5 times more Protein than Cookies, peanut butter sandwich, regular.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3