Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	29% 839kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	35.2% 34g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	71.8% 23g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	76.4% 99g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	80.4% 58.3g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	1.53% 0.02mg	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	83% 332μg	21% 83.6μg	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	1.73% 1.56mg	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	343% 51.5mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	8.2% 0.074mg	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	76% 6.07mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	NA	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	231% 1615mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cookies, animal, with frosting or icing:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 56.6 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 39.1 times more Vitamin E than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, animal, with frosting or icing have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cookies, animal, with frosting or icing:

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 34.7 times more Copper, 2.7 times more Iron, 18.1 times more Magnesium, 227.8 times more Phosphorus, 5 times more Potassium, 6.9 times more Selenium and 21.7 times more Zinc than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 85.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Fat, 8 times more Omega 6, 11.8 times more Fiber and 6.7 times more Protein than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 2.3 times more Saturated Fat, 3 times more Omega 3, 3.1 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, animal, with frosting or icing have similar amounts of Energy per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, animal, with frosting or icing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.