Comparing Nutrients in 14 ounces Cookies, Marie biscuit VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, Marie biscuit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55.6% 1611kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	43.3% 42g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	36.2% 6.16g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	63% 81.7g	130g per day for Men 19-50 years
Sugars	116% 84g	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	36.6% 14g	120% 45.6g	38g per day for Men 19-50 years
Protein	50% 28g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	117% 468μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	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	0% 0mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	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	109% 766mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	NA	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, Marie biscuit vs Toasted Sunflower Seeds:

• Cookies, Marie biscuit have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 10.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Cookies, Marie biscuit as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, Marie biscuit vs Toasted Sunflower Seeds:

• Cookies, Marie biscuit have 123.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Calcium, 18.2 times more Copper, more Iron, 4.6 times more Magnesium, 6 times more Phosphorus, 1.6 times more Potassium and 8.7 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 14 ounces:

• Cookies, Marie biscuit have 1.5 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 5.4 times more Fat, 24.1 times more Omega 6, 3.3 times more Fiber and 2.4 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 14 oz.
• Both Cookies, Marie biscuit as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.