Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	79.7% 2310kcal	59.7% 1730kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	70.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	233% 302g	130g per day for Men 19-50 years
Sugars	15% 11g	225% 163g	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	116% 44g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	137% 76.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	6.1% 0.079mg	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	235% 941μg	67.5% 270μg	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	6.17% 5.56mg	0% 0mg	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	691% 104mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	83% 0.75mg	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	189% 15mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	655% 4584mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 14 ounces of Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 3.2 times more Vitamin B3, 41.7 times more Vitamin B5, 40.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 15.5 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 2.7 times more Vitamin B1 and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 14 ounces of Roasted Sunflower Seeds have more Calcium, 9.7 times more Copper, 5.2 times more Magnesium, 17.5 times more Phosphorus, 4.8 times more Potassium, 6 times more Selenium and 10.8 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 157 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Iron per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.3 times more Energy, 3.8 times more Fat, 1.8 times more Saturated Fat, 10.9 times more Omega 6, 3.8 times more Fiber and 6.6 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 6 times more Omega 3, 3.2 times more Carbohydrate and 15.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.