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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	166% 4810kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	232% 74.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	511% 664g	154% 200g	130g per day for Men 19-50 years
Sugars	684% 496g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	137% 52g	226% 86g	38g per day for Men 19-50 years
Protein	64.3% 36g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1035% 13.5mg	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	45% 180μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	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	105% 16mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 350mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	2000% 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	391% 31.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	848% 19.5mg	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	129% 900mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	217% 3260mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Sunflower Seeds:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.6 times more Vitamin B1, 1.7 times more Vitamin B2, 6.1 times more Vitamin B3, 6.3 times more Vitamin B5, 30.6 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C and 22.3 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 36.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 5.7 times more Copper, 1.7 times more Iron, 8.3 times more Magnesium, 5.2 times more Manganese, 7.3 times more Phosphorus, 2.7 times more Potassium, 16.6 times more Selenium and 8.6 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.7 times more Saturated Fat, 2.4 times more Omega 3, 3.3 times more Carbohydrate and 18.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 8.1 times more Omega 6, 1.7 times more Fiber and 5.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.