Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	28.4% 825kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	29.2% 0.47g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	44.3% 7.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	73.6% 96g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	64.2% 46.5g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	49% 27.4g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	2.4% 0.031mg	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	84% 336μg	22% 88μg	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	247% 37mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	32% 0.29mg	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	67.3% 5.4mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	24.3% 0.56mg	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	234% 1637mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B2, 3.6 times more Vitamin B3, 42.7 times more Vitamin B5, 36.5 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 17.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 2.5 times more Vitamin B1 and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 9 times more Copper, 4 times more Magnesium, 5.4 times more Manganese, 18.3 times more Phosphorus, 6.3 times more Potassium, 13.2 times more Selenium and 9 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 139.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.8 times more Fat, 6.2 times more Omega 6, 3.7 times more Fiber and 3.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 4.8 times more Omega 3, 2.8 times more Carbohydrate and 12 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Saturated Fat per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.