Comparing Nutrients in 5 ounces Sunflower Seeds VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Sunflower Seeds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	28.5% 828kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	75% 98g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	66% 48g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	2.83% 0.037mg	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	80.4% 322μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	11% 111mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	57.5% 0.52mg	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	93% 7.44mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	134% 936mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cookie, butter or sugar, with chocolate icing or filling:

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4 times more Vitamin B3, 51.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 19.4 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cookie, butter or sugar, with chocolate icing or filling:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 4.9 times more Copper, 2.2 times more Iron, 25 times more Magnesium, 8.9 times more Phosphorus, 2.8 times more Potassium, 5.9 times more Selenium and 25 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 33.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Fat, 4.9 times more Omega 6, 4.5 times more Fiber and 5.1 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 3.3 times more Saturated Fat, 6 times more Omega 3, 3.4 times more Carbohydrate and 12.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.