Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	20% 582kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	32.6% 5.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	59% 76.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	34.5% 19.3g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	5.15% 0.067mg	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	59.3% 237μg	8.75% 35μg	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	1.56% 1.4mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	7% 70mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	30.7% 0.28mg	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	47.5% 3.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	15.3% 0.35mg	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	165% 1155mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	6.44% 219mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cookies, brownies, dry mix, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 53.7 times more Vitamin B5, 12 times more Vitamin B6, 6.8 times more Vitamin B9 and 4.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 1.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cookies, brownies, dry mix, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Calcium, 6.6 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 6 times more Manganese, 14.1 times more Phosphorus, 3.9 times more Potassium, 30.5 times more Selenium and 8.3 times more Zinc than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 101 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 3.3 times more Fat, 2.1 times more Saturated Fat, 5.9 times more Omega 6 and 4.8 times more Protein than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 11.2 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, brownies, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.