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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Cookies, shortbread, commercially prepared, plain contain 3.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Cookies, shortbread, commercially prepared, plain contain 117.7 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, 4.6 times more Omega 6, 8.2 times more Fiber and 3.7 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 11.3 times more Omega 3, 2.8 times more Carbohydrate and 7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, shortbread, commercially prepared, plain have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.