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Comparing Nutrients in 14 ounces Roasted Sunflower SeedsVS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cookies, chocolate sandwich, with creme filling, regular
4%
36%
60%
14 oz ▼

Macro Nutrients

79.7%2310kcal
Energy
63.5%1842kcal
2310 kcalvs1842 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
204%198g
Fat
78.3%76g
198 gvs76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
64.7%20.7g
Saturated Fat
70%22.4g
20.7 gvs22.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
74%1.2g
0.27 gvs1.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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765%130g
Omega 6
76%13g
130 gvs13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
73.5%96g
Carbohydrate
217%282g
96 gvs282 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
15%11g
Sugars
223%161g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs161 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
3.83%2.78g
≤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]
NA gvs2.78 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%3.65g
NA gvs3.65 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%155g
NA gvs155 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
116%44g
Fiber
30.3%11.5g
44 gvs11.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
137%76.7g
Protein
37%20.7g
76.7 gvs20.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
0 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
35%0.42mg
Vitamin B1
65%0.78mg
Thiamine
0.42 mgvs0.78 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
75%0.98mg
Vitamin B2
72.7%0.94mg
Riboflavin
0.98 mgvs0.94 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
175%28mg
Vitamin B3
64.6%10.3mg
Niacin, nicotinic acid, niacinamide
28 mgvs10.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
559%28mg
Vitamin B5
21.5%1.08mg
Pantothenic acid
28 mgvs1.08 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
245%3.2mg
Vitamin B6
7.02%0.091mg
Pyridoxine
3.2 mgvs0.091 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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235%941μg
Vitamin B9
60.5%242μg
Folates and Folic Acid
941 μgvs242 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
0%0mg
Ascorbic acid
5.56 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
691%104mg
Vitamin E
65.4%9.8mg
Tocopherols and Tocotrienols
104 mgvs9.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.93%10.7μg
Vitamin K
91%109μg
Phytomenadione or phylloquinone
10.7 μgvs109 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
8.33%83.3mg
278 mgvs83.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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807%7.26mg
Copper
147%1.33mg
7.26 mgvs1.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
189%15mg
Iron
602%48mg
15 mgvs48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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122%512mg
Magnesium
44.4%187mg
512 mgvs187 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
364%8.37mg
Manganese
121%2.78mg
8.37 mgvs2.78 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
655%4584mg
Phosphorus
52.7%369mg
4584 mgvs369 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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99%3374mg
Potassium
27.3%929mg
3374 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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572%315μg
Selenium
37.5%20.6μg
315 μgvs20.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.79%12mg
Sodium
103%1540mg
12 mgvs1540 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
191%21mg
Zinc
26.7%2.94mg
21 mgvs2.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.76g
Water
0.33%12.3g
4.76 gvs12.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular:
Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular:
Comparison of macro-nutrients per 14 ounces:



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