Comparing Nutrients in 100 grams Sunflower Seeds VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Sunflower Seeds	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	20% 584kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	52.2% 68g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	44% 32g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	37% 20.8g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	1.77% 0.023mg	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	56.8% 227μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	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	234% 35mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.75% 6.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	29.7% 0.27mg	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	65.6% 5.25mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cookie, chocolate, with icing or coating:

• Dried Sunflower Seed Kernels have 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 58.5 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 12.6 times more Vitamin E than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cookie, chocolate, with icing or coating:

• Dried Sunflower Seed Kernels have 5.2 times more Calcium, 6.7 times more Copper, 1.8 times more Iron, 13 times more Magnesium, 8.8 times more Phosphorus, 6.8 times more Potassium, 4.5 times more Selenium and 16.7 times more Zinc than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 42.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.1 times more Fat, 6.8 times more Omega 6, 3.7 times more Fiber and 4.6 times more Protein than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 3.7 times more Saturated Fat, 3.6 times more Omega 3, 3.4 times more Carbohydrate and 12.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookie, chocolate, with icing or coating have similar amounts of Energy per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cookie, chocolate, with icing or coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.