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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	65% 1881kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	73.2% 71g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	63% 81.7g	130g per day for Men 19-50 years
Sugars	268% 194g	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	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	% 3.97g	NA	g per day for Men 19-50 years
Sucrose	% 189g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	120% 45.6g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	236% 945μg	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	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	61% 9.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	139% 11mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	39.7% 278mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling 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, gluten-free, chocolate sandwich, with creme filling vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 3.8 times more Vitamin B2, 10.8 times more Vitamin B3, 47.1 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 91.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 7 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 16.5 times more Phosphorus, 3.1 times more Potassium and 8 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have 1.3 times more Saturated Fat and 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.2 times more Fat, 1.4 times more Omega 3, 21.4 times more Omega 6, 4.6 times more Fiber and 7.9 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.