Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	29% 839kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	73% 95g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	73% 53g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	32% 0.38mg	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	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	6.98% 0.091mg	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	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	30.6% 0.27mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.58% 0.28mg	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, graham crackers, chocolate-coated:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 18.4 times more Vitamin B5, 12.4 times more Vitamin B6, 4.7 times more Vitamin B9, 11 times more Vitamin C and 36.7 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 9.3 times more Copper, 2.1 times more Iron, 7.9 times more Magnesium, 4.5 times more Manganese, 13.1 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 26.1 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 88.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2 times more Fat, 1.5 times more Omega 3, 7.6 times more Omega 6, 4.8 times more Fiber and 5 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.4 times more Saturated Fat, 2.9 times more Carbohydrate and 12 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.