Comparing Nutrients in 5 ounces Sunflower Seeds VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	28.5% 828kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	43% 14g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	71.7% 93g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	72.5% 52.6g	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	12.4% 8.97g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 31.3g	g per day for Men 19-50 years
Fiber	32% 12g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	5.45% 0.071mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	11% 111mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	35.8% 0.32mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	26% 0.6mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 3.1 times more Vitamin B5, 26.9 times more Vitamin B6, 8.4 times more Vitamin B9 and 22.7 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dried Sunflower Seed Kernels have 4.6 times more Calcium, 7.9 times more Copper, 1.3 times more Iron, 11.2 times more Magnesium, 4.6 times more Manganese, 10.8 times more Phosphorus, 5 times more Potassium, 17.1 times more Selenium and 9.3 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 30.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.6 times more Fat, 13.4 times more Omega 6, 4.8 times more Fiber and 5.7 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.2 times more Saturated Fat, 3.3 times more Carbohydrate and 14.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Omega 3 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 5 oz.