Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with extra creme filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1973kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	61% 79.4g	130g per day for Men 19-50 years
Sugars	252% 183g	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	1.97% 1.43g	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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 177g	% 9.92g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	30.7% 17g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	38% 0.46mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	45.6% 183μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	50% 7.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	387% 31mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	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	39% 274mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with extra creme filling vs Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 8 times more Vitamin B5, more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 18.6 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate sandwich, with extra creme filling vs Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have 1.5 times more Iron and 39 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 5.3 times more Copper, 9 times more Magnesium, 3.9 times more Manganese, 9.6 times more Phosphorus, 4.7 times more Potassium, 6.5 times more Selenium and 6.4 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with extra creme filling have 1.2 times more Saturated Fat, 3.4 times more Carbohydrate and 17.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9.5 times more Omega 6, 3.2 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 14 oz.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.