Comparing Nutrients in 1 kilogram Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	119% 3450kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	86.4% 27.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	240% 3.84g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	474% 616g	176% 229g	130g per day for Men 19-50 years
Sugars	534% 387g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	292% 111g	279% 106g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	609% 7.9mg	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	105% 420μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	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	39.3% 5.9mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	2004% 18mg	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	249% 20mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	84.3% 590mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	6.7% 248g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 2.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B3, 41.7 times more Vitamin B6, 5.6 times more Vitamin B9 and 61.6 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 96.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains more Calcium, 10.1 times more Copper, 2.2 times more Iron, 4.1 times more Magnesium, 19.3 times more Phosphorus, 3.4 times more Potassium, 6.1 times more Selenium and 11.3 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 4.7 times more Omega 3, 2.7 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Energy, 5.3 times more Fat, 2.6 times more Saturated Fat, 15.6 times more Omega 6 and 7.2 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.