Comparing Nutrients in 5 ounces Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	28.5% 828kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	38.6% 37.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	72.4% 94g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	97% 70.3g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	4.8% 0.062mg	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	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	11% 111mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	49.6% 0.45mg	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	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	23% 0.53mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	7.47% 0.82mg	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 Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Dried Sunflower Seed Kernels have 15.6 times more Vitamin B1, 1.7 times more Vitamin B2, 6.1 times more Vitamin B3, 6.3 times more Vitamin B5, 30.6 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 22.3 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 5.7 times more Copper, 1.7 times more Iron, 8.3 times more Magnesium, 5.2 times more Manganese, 7.3 times more Phosphorus, 2.7 times more Potassium, 16.6 times more Selenium and 8.6 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 36.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 1.9 times more Fat, 8.1 times more Omega 6, 1.7 times more Fiber and 5.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.7 times more Saturated Fat, 2.4 times more Omega 3, 3.3 times more Carbohydrate and 18.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.