Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	40% 1155kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	73.6% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	107% 139g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	86.6% 63g	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	58% 22g	15% 5.75g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	3.97% 0.052mg	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	118% 470μg	23% 91μg	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	3.1% 2.78mg	0.66% 0.6mg	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	345% 51.8mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	33.3% 0.3mg	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	94% 7.54mg	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	55.2% 1.27mg	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	327% 2292mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cookies, oatmeal, commercially prepared, special dietary per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Roasted Sunflower Seeds have 2.2 times more Vitamin B3, 24.7 times more Vitamin B5, 30.9 times more Vitamin B6, 5.2 times more Vitamin B9 and 17.2 times more Vitamin E than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 4.3 times more Vitamin B1 and 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Calcium, 12.1 times more Copper, 7.6 times more Magnesium, 3.3 times more Manganese, 9.5 times more Phosphorus, 4.9 times more Potassium, 18 times more Selenium and 10.8 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 91 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Energy, 2.8 times more Fat, 1.9 times more Saturated Fat, 5.2 times more Omega 6, 3.8 times more Fiber and 4 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 6.7 times more Omega 3, 2.9 times more Carbohydrate and 11.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.