Comparing Nutrients in 14 ounces Cookies, sugar wafer, with creme filling, sugar free VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.7% 2108kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	52.8% 17g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	184% 2.95g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 11g	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	149% 56.8g	116% 44g	38g per day for Men 19-50 years
Protein	25.3% 14g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Roasted 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	79.4% 0.95mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	245% 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	41.7% 167μg	235% 941μg	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	81.5% 12.2mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	807% 7.26mg	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	64% 5.1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	364% 8.37mg	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	22.7% 159mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Roasted Sunflower Seeds:

• Cookies, sugar wafer, with creme filling, sugar free have 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 71.8 times more Vitamin B5, 89.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 8.5 times more Vitamin E than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 14 oz.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Roasted Sunflower Seeds:

• Cookies, sugar wafer, with creme filling, sugar free have 23.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 48.2 times more Copper, 2.9 times more Iron, 18.4 times more Magnesium, 8.3 times more Manganese, 28.9 times more Phosphorus, 14.9 times more Potassium, 12.6 times more Selenium and 26.5 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 14 ounces:

• Cookies, sugar wafer, with creme filling, sugar free have 10.8 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 3.3 times more Omega 6, more Sugars and 5.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.