Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	28.4% 825kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	52.6% 8.93g	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	76.2% 99g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	62% 45g	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% 4.1g	38g per day for Men 19-50 years
Protein	49% 27.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	2.83% 0.037mg	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	16.3% 65.2μg	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	0.47% 0.43mg	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	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	23.8% 0.21mg	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	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	39.4% 0.91mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cookies, oatmeal, commercially prepared, special dietary:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B3, 24.7 times more Vitamin B5, 30.9 times more Vitamin B6, 5.2 times more Vitamin B9, 4.7 times more Vitamin C and 17.2 times more Vitamin E than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 4.3 times more Vitamin B1 and 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 12.1 times more Copper, 7.6 times more Magnesium, 3.3 times more Manganese, 9.5 times more Phosphorus, 4.9 times more Potassium, 18 times more Selenium and 10.8 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 91 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, oatmeal, commercially prepared, special dietary 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, 1.9 times more Saturated Fat, 5.2 times more Omega 6, 3.8 times more Fiber and 4 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 6.7 times more Omega 3, 2.9 times more Carbohydrate and 11.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.