Comparing Nutrients in 5 ounces Sunflower SeedsVS Cookies, oatmeal, with raisins

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cookies, oatmeal, with raisins

32%

63%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Cookies, oatmeal, with raisins

28.5%828kcal

Energy

21.6%625kcal

828 kcalvs625 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

75%73g

Fat

23%22.3g

73 gvs22.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

19.7%6.3g

Saturated Fat

24%7.7g

6.3 gvs7.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

5.3%0.085g

Omega 3

66%1.06g

0.085 gvs1.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

192%32.7g

Omega 6

44.4%7.56g

32.7 gvs7.56 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

22%28.3g

Carbohydrate

75%98g

28.3 gvs98 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

5.12%3.7g

Sugars

64.8%47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.7 gvs47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

Fructose

16.3%12g

≤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]

NA gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

Glucose

%8.36g

NA gvs8.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%3.54g

Sucrose

%25.8g

3.54 gvs25.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

32%12g

Fiber

12.3%4.68g

12 gvs4.68 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

52.6%29.5g

Protein

15%8.3g

29.5 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cookies, oatmeal, with raisins

0.47%4.25μg

Vitamin A

RAE, retinol activity equivalents

4.25 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

175%2.1mg

Vitamin B1

33%0.4mg

Thiamine

2.1 mgvs0.4 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

38.7%0.5mg

Vitamin B2

23.6%0.31mg

Riboflavin

0.5 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

74%12mg

Vitamin B3

18.3%2.94mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.94 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

32%1.6mg

Vitamin B5

11.3%0.56mg

Pantothenic acid

1.6 mgvs0.56 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

147%1.9mg

Vitamin B6

7.4%0.096mg

Pyridoxine

1.9 mgvs0.096 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

80.4%322μg

Vitamin B9

12.4%49.6μg

Folates and Folic Acid

322 μgvs49.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

2.2%2mg

Vitamin C

Ascorbic acid

2 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

332%50mg

Vitamin E

Tocopherols and Tocotrienols

50 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Cookies, oatmeal, with raisins

11%111mg

Calcium

3.97%39.7mg

111 mgvs39.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

283%2.55mg

Copper

22%0.2mg

2.55 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

93%7.44mg

Iron

40.8%3.26mg

7.44 mgvs3.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

110%461mg

Magnesium

11.5%48mg

461 mgvs48 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

120%2.76mg

Manganese

49.4%1.14mg

2.76 mgvs1.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

134%936mg

Phosphorus

23%162mg

936 mgvs162 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

27%914mg

Potassium

9.6%326mg

914 mgvs326 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

137%75μg

Selenium

15.2%8.36μg

75 μgvs8.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.85%12.8mg

Sodium

30.4%456mg

12.8 mgvs456 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

64.4%7.1mg

Zinc

8.38%0.92mg

7.1 mgvs0.92 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.18%6.7g

Water

0.31%11.3g

6.7 gvs11.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cookies, oatmeal, with raisins:

Dried Sunflower Seed Kernels have 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 5 ounces for Sunflower Seeds vs Cookies, oatmeal, with raisins:

Dried Sunflower Seed Kernels have 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.
While Cookies, oatmeal, with raisins contain 35.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 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.
While Cookies, oatmeal, with raisins contain 12.4 times more Omega 3, 3.4 times more Carbohydrate and 12.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, oatmeal, with raisins have similar amounts of Saturated Fat per 5 oz.
Both Dried Sunflower Seed Kernels as well as Cookies, oatmeal, with raisins have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, oatmeal, with raisinsVS Roasted Sunflower SeedsSunflower SeedsVS Cookies, peanut butter, commercially prepared, soft-typeCookies, oatmeal, with raisinsVS Cookies, peanut butter, commercially prepared, soft-type

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Cookies, oatmeal, with raisins

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: