Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with creme filling, regular VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	160% 4640kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	177% 56.5g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	191% 32.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	158% 206g	130g per day for Men 19-50 years
Sugars	561% 407g	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	9.66% 7g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 390g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	303% 115g	38g per day for Men 19-50 years
Protein	93% 52g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.2% 2.7mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	153% 610μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	165% 24.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 274μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	1518% 121mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	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	133% 930mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	69% 2340mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	NA	55μg per day for Men 19-50 years
Sodium	259% 3880mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, regular VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate sandwich, with creme filling, regular 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 sandwich, with creme filling, regular vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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 Cookies, chocolate sandwich, with creme filling, regular and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with creme filling, regular vs Toasted Sunflower Seeds:

• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular has 1.8 times more Iron and 129.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular has 3.8 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• Both Cookies, chocolate sandwich, with creme filling, regular and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per one kilogram.