Comparing Nutrients in 1 kilogram Cookies, chocolate chip, dry mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	171% 4970kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	260% 83g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	508% 661g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	303% 115g	38g per day for Men 19-50 years
Protein	82% 46g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Toasted 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	163% 1.95mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	619% 8.05mg	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	128% 510μg	595% 2380μg	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	0% 0mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	2038% 18.3mg	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	259% 20.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	919% 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	114% 800mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	55μg per day for Men 19-50 years
Sodium	193% 2900mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate chip, dry mix versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, dry mix vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 41.3 times more Vitamin B5, 47.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cookies, chocolate chip, dry mix.
• 1 kilogram of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6
• Both Cookies, chocolate chip, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, dry mix vs Toasted Sunflower Seeds:

• 1 kilogram of Cookies, chocolate chip, dry mix has 96.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 6.1 times more Copper, 3.3 times more Iron, 3.6 times more Magnesium, 5.8 times more Manganese, 14.5 times more Phosphorus, 2.4 times more Potassium and 8.8 times more Zinc than Cookies, chocolate chip, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate chip, dry mix has 1.4 times more Saturated Fat, 1.7 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Fat, 15 times more Omega 6 and 3.7 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Toasted Sunflower Seeds offer comparable quantities of Energy per one kilogram.