Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	74% 2147kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	70% 91g	130g per day for Men 19-50 years
Sugars	224% 163g	17% 12.3g	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	0% 0g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 147g	% 9.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	111% 42g	38g per day for Men 19-50 years
Protein	28.8% 16g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	242% 3.14mg	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	NA	232% 929μg	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	NA	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.3% 433mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	796% 7.16mg	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	182% 14.6mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	359% 8.26mg	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	81.6% 572mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 16.1 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Oil Roasted Sunflower Seeds:

• Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, chocolate wafer have 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 16 times more Omega 6, 6.6 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Cookies, gluten-free, chocolate wafer as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.