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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.7% 949kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	37% 12g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	31.4% 41g	130g per day for Men 19-50 years
Sugars	97% 70.3g	NA	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	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	60% 23g	38g per day for Men 19-50 years
Protein	31% 17.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	123% 1.6mg	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	118% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	NA	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.054% 2g	3700g per day for Men 19-50 years

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

• Cookies, peanut butter sandwich, regular have more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Vitamin B5, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 14 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Cookies, peanut butter sandwich, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Cookies, peanut butter sandwich, regular have 122.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.7 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 6.2 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, peanut butter sandwich, regular have 1.4 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.7 times more Fat, 10.1 times more Omega 6, 6.1 times more Fiber and 2 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 7 oz.
• Both Cookies, peanut butter sandwich, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.