Comparing Nutrients in 14 ounces Sunflower Seeds VS Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	8%	33%	59%

Macro Nutrients

	Sunflower Seeds	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Recommended Dietary Allowance
Energy	80% 2318kcal	61% 1766kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	202% 263g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	120% 86.8g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 87g	g per day for Men 19-50 years
Fiber	90% 34g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	147% 82.5g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	NA	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	225% 901μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour	Recommended Dietary Allowance
Calcium	31% 310mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	116% 1.04mg	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	260% 21mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	99% 2.27mg	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	374% 2619mg	168% 1179mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.76% 28.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour:

• Both Dried Sunflower Seed Kernels and Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Sunflower Seeds vs Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour:

• 14 ounces of Sunflower Seeds have 1.5 times more Calcium, 6.9 times more Copper, 2.1 times more Iron, 14.8 times more Magnesium, 3.4 times more Manganese, 2.2 times more Phosphorus, 6.9 times more Potassium, 2.4 times more Selenium and 6.1 times more Zinc than Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour.
• While 14 oz of Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour contain 49.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.3 times more Energy, 3.2 times more Fat, 7.2 times more Fiber and 2.4 times more Protein than Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour.
• While 14 oz of Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour contain 3.3 times more Carbohydrate and 8.3 times more Sugars than Dried Sunflower Seed Kernels.