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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	28.5% 828kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	30.8% 5.23g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	69.3% 50.2g	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	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	15% 0.2mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.16% 0.14mg	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	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	11% 111mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	37.3% 0.34mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	56.2% 1.3mg	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	134% 936mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.2 times more Vitamin B5, 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.
• While Cookies, peanut butter sandwich, regular contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Cookies, peanut butter sandwich, regular contain 40.9 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, 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.
• While Cookies, peanut butter sandwich, regular contain 1.8 times more Omega 3, 3.3 times more Carbohydrate and 13.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, peanut butter sandwich, regular have similar amounts of Saturated Fat per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.