Comparing Nutrients in 5 ounces Sunflower Seeds VS Cookies, vanilla sandwich with creme filling

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Sunflower Seeds	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	28.5% 828kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	58.5% 9.94g	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	78.6% 102g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	77% 55.7g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	11.4% 6.38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, vanilla sandwich with creme 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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	1.96% 0.026mg	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	17.7% 71μg	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	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% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	11% 111mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	18% 0.16mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	18% 0.41mg	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% 106mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cookies, vanilla sandwich with creme filling:

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, 74.7 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 22 times more Vitamin E than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cookies, vanilla sandwich with creme filling:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 15.8 times more Copper, 2.4 times more Iron, 23.2 times more Magnesium, 6.7 times more Manganese, 8.8 times more Phosphorus, 7.1 times more Potassium, 17.7 times more Selenium and 12.5 times more Zinc than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 43.1 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, 2.6 times more Fat, 1.5 times more Saturated Fat, 3.3 times more Omega 6, 5.7 times more Fiber and 4.6 times more Protein than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 8.7 times more Omega 3, 3.6 times more Carbohydrate and 15 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.