Comparing Nutrients in 14 ounces Archway Home Style Cookies, Coconut Macaroon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Coconut Macaroon	3%	44%	53%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Archway Home Style Cookies, Coconut Macaroon	Sunflower Seeds	Recommended Dietary Allowance
Energy	63% 1826kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	249% 79.8g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	61% 79.4g	130g per day for Men 19-50 years
Sugars	247% 179g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	90% 34g	38g per day for Men 19-50 years
Protein	21.4% 12g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Coconut Macaroon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	4.96% 20μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	931% 140mg	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

	Archway Home Style Cookies, Coconut Macaroon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	794% 7.14mg	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	40.7% 3.25mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	NA	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	NA	374% 2619mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	180% 20mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Archway Home Style Cookies, Coconut Macaroon vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 74 times more Vitamin B1, 5.9 times more Vitamin B2, 37.9 times more Vitamin B3, 45.4 times more Vitamin B9 and more Vitamin C than Archway Home Style Cookies, Coconut Macaroon.
• Both Archway Home Style Cookies, Coconut Macaroon as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Archway Home Style Cookies, Coconut Macaroon vs Sunflower Seeds:

• Archway Home Style Cookies, Coconut Macaroon have 22.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.6 times more Calcium, 6.4 times more Iron and 5.2 times more Potassium than Archway Home Style Cookies, Coconut Macaroon.

Comparison of macro-nutrients per 14 ounces:

• Archway Home Style Cookies, Coconut Macaroon have 4.5 times more Saturated Fat, 3.1 times more Carbohydrate and 17.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.3 times more Fat, 1.7 times more Fiber and 6.9 times more Protein than Archway Home Style Cookies, Coconut Macaroon.
• Both Archway Home Style Cookies, Coconut Macaroon as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.