Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66% 1909kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	63% 81.7g	130g per day for Men 19-50 years
Sugars	271% 197g	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	54.3% 20.6g	120% 45.6g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	246% 3.2mg	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	18% 71.4μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42% 6.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	809% 7.28mg	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	155% 12.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	64% 1.48mg	365% 8.4mg	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	51% 357mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	86.3% 1294mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Toasted Sunflower Seeds:

• 14 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 39.7 times more Vitamin B5, 18.3 times more Vitamin B6 and 13.2 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Toasted Sunflower Seeds:

• 14 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 108.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 5.8 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 5.7 times more Manganese, 12.9 times more Phosphorus, 2 times more Potassium and 9.1 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.2 times more Saturated Fat, 1.8 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.2 times more Fat, 13.1 times more Omega 6, 2.2 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.