Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	40.5% 1175kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	105% 137g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	91% 65.8g	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	23% 16.6g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 36g	g per day for Men 19-50 years
Fiber	55.4% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	71% 40g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	10.4% 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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	17.3% 173mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	30.6% 0.28mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	69% 1.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, oatmeal, with raisins per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cookies, oatmeal, with raisins:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 2 times more Vitamin B3, 17.5 times more Vitamin B5, 11.6 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Oil Roasted Sunflower Seeds and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cookies, oatmeal, with raisins:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.1 times more Calcium, 13 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 10 times more Phosphorus, 2.1 times more Potassium, 13.3 times more Selenium and 8 times more Zinc than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 107.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 3.3 times more Fat, 1.3 times more Saturated Fat, 6.4 times more Omega 6, 3.2 times more Fiber and 3.4 times more Protein than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 9.2 times more Omega 3, 3 times more Carbohydrate, 10.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.