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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	28.4% 825kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	43% 14g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	71.7% 93g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 31.3g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	49% 27.4g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.38% 14g	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, soft-type:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B3, 19.6 times more Vitamin B5, 16.1 times more Vitamin B6, 8.8 times more Vitamin B9 and 16.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Calcium, 8.1 times more Copper, 4.4 times more Magnesium, 5 times more Manganese, 18.9 times more Phosphorus, 6.5 times more Potassium, 25.6 times more Selenium and 9.8 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 92 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, soft-type 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, 2.5 times more Fat, 1.2 times more Omega 3, 19.1 times more Omega 6, 6.2 times more Fiber and 5.3 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.9 times more Saturated Fat, 2.7 times more Carbohydrate and 13.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 5 oz.