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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	54.5% 1580kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	65% 20.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	61% 79.4g	130g per day for Men 19-50 years
Sugars	172% 124g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	27% 10.3g	90% 34g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	37.7% 151μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.5% 8.77mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	93% 7.46mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	53.3% 373mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	132% 1984mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	180% 20mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal sandwich, with creme filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 3.2 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B5, 29.2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 15.9 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with 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, oatmeal sandwich, with creme filling vs Sunflower Seeds:

• Cookies, oatmeal sandwich, with creme filling have 55.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 13.1 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 2.4 times more Manganese, 7 times more Phosphorus, 4.7 times more Potassium, 7.8 times more Selenium and 7.5 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal sandwich, with creme filling have 7.4 times more Omega 3, 2.8 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 2.8 times more Fat, 3.3 times more Omega 6, 3.3 times more Fiber and 8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.