Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	29% 839kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	68.5% 89g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	80% 58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 52.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	12.3% 123mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	40.8% 0.37mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.052% 1.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:

• Oil Roasted Sunflower Seed Kernels have 16.1 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:

• Oil Roasted Sunflower Seed Kernels have 7 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.3 times more Calcium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Fat, 16 times more Omega 6, 6.6 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.