Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Cookies, shortbread, commercially prepared, plain

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	30.3% 877kcal	25% 729kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	61.5% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 29.8g	g per day for Men 19-50 years
Fiber	43% 16.3g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	7.74% 0.1mg	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	84.3% 337μg	28.7% 115μg	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% 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	NA	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	14% 0.13mg	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	121% 9.65mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	24.2% 0.56mg	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% 1641mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Cookies, shortbread, commercially prepared, plain:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B3, 22 times more Vitamin B5, 11.3 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• Both Toasted Sunflower Seed Kernels no Salt and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Cookies, shortbread, commercially prepared, plain:

• Toasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 20.4 times more Copper, 2.3 times more Iron, 9.2 times more Magnesium, 5.4 times more Manganese, 17.5 times more Phosphorus, 5.6 times more Potassium and 10.8 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 117.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.2 times more Fat, 5.1 times more Omega 6, 8.8 times more Fiber and 3.2 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 1.4 times more Saturated Fat, 11.6 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.