Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	40.5% 1175kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	107% 34g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	102% 133g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	102% 74g	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% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	71% 40g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	9.77% 0.13mg	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	116% 464μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	17.3% 173mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	42.8% 0.38mg	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	106% 8.5mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	40% 0.92mg	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	323% 2260mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 18.4 times more Vitamin B5, 12.4 times more Vitamin B6, 4.7 times more Vitamin B9, 11 times more Vitamin C and 36.7 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B1 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 9.3 times more Copper, 2.1 times more Iron, 7.9 times more Magnesium, 4.5 times more Manganese, 13.1 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 26.1 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 88.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 2 times more Fat, 1.5 times more Omega 3, 7.6 times more Omega 6, 4.8 times more Fiber and 5 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.4 times more Saturated Fat, 2.9 times more Carbohydrate and 12 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.