Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	81% 2350kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	92% 29.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	36.2% 0.58g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	203% 264g	130g per day for Men 19-50 years
Sugars	17% 12.3g	271% 197g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	13.4% 0.17mg	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	232% 929μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	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	961% 144mg	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	34.5% 345mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	139% 1.25mg	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	212% 17mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	64% 1.48mg	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	646% 4521mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	86.3% 1294mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 39 times more Vitamin B5, 18 times more Vitamin B6, 13 times more Vitamin B9 and 23 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Calcium, 5.7 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 5.6 times more Manganese, 12.7 times more Phosphorus, 2 times more Potassium, 24.4 times more Selenium and 9 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 108.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Energy, 1.9 times more Fat, 12 times more Omega 6, 2 times more Fiber and 5.6 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.8 times more Omega 3, 2.9 times more Carbohydrate and 15.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Saturated Fat per 14 ounces.