Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.2% 441kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	15.4% 20g	130g per day for Men 19-50 years
Sugars	45.7% 33g	3.6% 2.62g	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	11.5% 8.34g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 18g	% 2.5g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	103% 1.35mg	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	8.75% 35μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.8% 28mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	200% 1.8mg	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	28.8% 2.3mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	84.8% 1.95mg	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	16.3% 114mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B5, 19.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Sunflower Seeds:

• Cookies, oatmeal, with raisins have 35.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 12.9 times more Copper, 2.3 times more Iron, 9.6 times more Magnesium, 2.4 times more Manganese, 5.8 times more Phosphorus, 2.8 times more Potassium, 9 times more Selenium and 7.7 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, with raisins have 1.2 times more Saturated Fat, 12.4 times more Omega 3, 3.4 times more Carbohydrate and 12.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.3 times more Fat, 4.3 times more Omega 6, 2.6 times more Fiber and 3.5 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.