Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	84.7% 2457kcal	63.5% 1842kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	78.3% 76g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	217% 282g	130g per day for Men 19-50 years
Sugars	NA	223% 161g	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	3.83% 2.78g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 155g	g per day for Men 19-50 years
Fiber	120% 45.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	122% 68.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	7.02% 0.091mg	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	236% 945μg	60.5% 242μg	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	NA	65.4% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	22.6% 226mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	147% 1.33mg	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	338% 27mg	602% 48mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	121% 2.78mg	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	657% 4596mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	NA	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, regular per 14 oz

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

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

• 14 ounces of Toasted Sunflower Seeds have 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 26.1 times more Vitamin B5, 35 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular.
• Both Toasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular:

• 14 ounces of Toasted Sunflower Seeds have 2.7 times more Calcium, 5.5 times more Copper, 2.7 times more Magnesium, 3 times more Manganese, 12.5 times more Phosphorus, 2.1 times more Potassium and 7.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular contain 1.8 times more Iron and 129.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Energy, 3 times more Fat, 11.5 times more Omega 6, 4 times more Fiber and 3.3 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, regular contain 3.8 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Saturated Fat per 14 ounces.