Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	40.5% 1175kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	56.4% 54.8g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	45.4% 7.7g	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	101% 131g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	142% 103g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	71% 40g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.5% 0.19mg	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	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	7.33% 0.095mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	17.3% 173mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	58.4% 0.53mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	NA	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.093% 3.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, sugar wafer, chocolate-covered per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B3, 16.5 times more Vitamin B6, 15.6 times more Vitamin B9 and 16.8 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• While 7 oz of Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and 2.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cookies, sugar wafer, chocolate-covered:

• 7 ounces of Oil Roasted Sunflower Seeds have more Calcium, 6.8 times more Copper, 3.5 times more Iron, 2.8 times more Magnesium, 9.7 times more Phosphorus, 1.6 times more Potassium, 14.5 times more Selenium and 8.5 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 7 oz of Cookies, sugar wafer, chocolate-covered contain 46 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Fat, 8.8 times more Omega 6, 3.1 times more Fiber and 5.8 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 7 oz of Cookies, sugar wafer, chocolate-covered contain 2.4 times more Saturated Fat, 3.6 times more Omega 3, 2.9 times more Carbohydrate and 16.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy per seven ounces.