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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	42.4% 1228kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	60% 23g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	61% 34g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookies, shortbread, commercially prepared, plain per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B3, 22 times more Vitamin B5, 11.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cookies, shortbread, commercially prepared, plain.
• Both Toasted Sunflower Seeds and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 4.4 times more Calcium, 20.4 times more Copper, 2.3 times more Iron, 9.2 times more Magnesium, 5.4 times more Manganese, 17.5 times more Phosphorus, 5.6 times more Potassium and 10.8 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 117.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 2.2 times more Fat, 5.1 times more Omega 6, 8.8 times more Fiber and 3.2 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.4 times more Saturated Fat, 11.6 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.