Comparing Nutrients in 7 ounces Cookies, shortbread, commercially prepared, plain VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1020kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	50.3% 16g	44% 14g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	35% 45.4g	130g per day for Men 19-50 years
Sugars	59.3% 43g	8.5% 6.17g	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	0.82% 0.6g	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	% 0.71g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 4.7g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	55.4% 21g	38g per day for Men 19-50 years
Protein	19% 10.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	121% 1.57mg	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	40% 161μg	116% 464μg	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	0% 0mg	2.43% 2.2mg	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	32.3% 4.84mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	398% 3.58mg	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	74% 5.9mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	179% 4.13mg	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	18.7% 131mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, shortbread, commercially prepared, plain vs Oil Roasted Sunflower Seeds:

• Cookies, shortbread, commercially prepared, plain have 3.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 21.6 times more Vitamin B5, 11.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 14.9 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Cookies, shortbread, commercially prepared, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, shortbread, commercially prepared, plain vs Oil Roasted Sunflower Seeds:

• Cookies, shortbread, commercially prepared, plain have 117.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Calcium, 20 times more Copper, 1.4 times more Iron, 9.1 times more Magnesium, 5.3 times more Manganese, 17.3 times more Phosphorus, 5.5 times more Potassium, 12.6 times more Selenium and 10.6 times more Zinc than Cookies, shortbread, commercially prepared, plain.

Comparison of macro-nutrients per 7 ounces:

• Cookies, shortbread, commercially prepared, plain have 11.3 times more Omega 3, 2.8 times more Carbohydrate and 7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 4.6 times more Omega 6, 8.2 times more Fiber and 3.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Cookies, shortbread, commercially prepared, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.