Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	32.7% 949kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	97% 70.3g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	45% 17g	38g per day for Men 19-50 years
Protein	31% 17.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	205% 2.67mg	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	30.3% 121μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	3.1% 2.78mg	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	24.7% 3.7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	397% 3.57mg	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	64.5% 5.16mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	168% 3.87mg	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	53.3% 373mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, peanut butter sandwich, regular vs Sunflower Seeds:

• Cookies, peanut butter sandwich, regular have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 9.7 times more Vitamin B6, 3.7 times more Vitamin B9, 14 times more Vitamin C and 18.8 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, regular vs Sunflower Seeds:

• Cookies, peanut butter sandwich, regular have 40.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 7.6 times more Copper, 2 times more Iron, 6.6 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 6.9 times more Selenium and 4.7 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 7 ounces:

• Cookies, peanut butter sandwich, regular have 1.8 times more Omega 3, 3.3 times more Carbohydrate and 13.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 6.3 times more Omega 6, 4.5 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Cookies, peanut butter sandwich, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.