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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.4% 678kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	21.6% 86.5μg	84.3% 337μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	46% 3.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	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	38% 266mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Cookies, peanut butter sandwich, regular have more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Vitamin B5, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 14 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Cookies, peanut butter sandwich, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Cookies, peanut butter sandwich, regular have 122.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 6.2 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, peanut butter sandwich, regular have 1.4 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.7 times more Fat, 10.1 times more Omega 6, 6.1 times more Fiber and 2 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 5 oz.
• Both Cookies, peanut butter sandwich, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.