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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	23.4% 678kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	32% 12g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	21.6% 86.5μg	80.4% 322μg	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	2.2% 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	17.7% 2.65mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	46% 3.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	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	38% 266mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Cookies, peanut butter sandwich, regular have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 9.7 times more Vitamin B6, 3.7 times more Vitamin B9, 14 times more Vitamin C and 18.8 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Cookies, peanut butter sandwich, regular have 40.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 7.6 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 6.9 times more Selenium and 4.7 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 5 ounces:

• Cookies, peanut butter sandwich, regular have 1.8 times more Omega 3, 3.3 times more Carbohydrate and 13.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 6.3 times more Omega 6, 4.5 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.