Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	20.4% 592kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	23.2% 22.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	63% 20g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	47% 61.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	62.3% 45g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	36% 20g	5.4% 3.02g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.4% 0.096mg	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	58.5% 234μg	0.75% 3μg	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	1.22% 1.1mg	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	242% 36.3mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	30% 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	53.5% 4.3mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, coconut macaroon per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Cookies, coconut macaroon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cookies, coconut macaroon:

• 100 grams of Oil Roasted Sunflower Seeds have 16 times more Vitamin B1, 4.7 times more Vitamin B2, 18.8 times more Vitamin B3, 8.3 times more Vitamin B6, 78 times more Vitamin B9, 191.2 times more Vitamin E and 2.8 times more Vitamin K than Cookies, coconut macaroon.
• 100 grams of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cookies, coconut macaroon:

• 100 grams of Oil Roasted Sunflower Seeds have 17.4 times more Calcium, 6.7 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 16.8 times more Phosphorus, 3.9 times more Potassium, 11.5 times more Selenium and 7.1 times more Zinc than Cookies, coconut macaroon.
• While 100 g of Cookies, coconut macaroon contain 80.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Omega 3, 44.9 times more Omega 6, 2.1 times more Fiber and 6.6 times more Protein than Cookies, coconut macaroon.
• While 100 g of Cookies, coconut macaroon contain 2.8 times more Saturated Fat, 2.7 times more Carbohydrate and 14.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.