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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	171% 4970kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	525% 682g	154% 200g	130g per day for Men 19-50 years
Sugars	634% 460g	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	4.97% 3.6g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 445g	% 25g	g per day for Men 19-50 years
Fiber	71% 27g	226% 86g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	115% 460μg	568% 2270μg	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	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	126% 19mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	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	975% 78mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	99% 690mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with extra creme filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 8 times more Vitamin B5, more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 18.6 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Cookies, chocolate sandwich, with extra creme filling have 1.5 times more Iron and 39 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 5.3 times more Copper, 9 times more Magnesium, 3.9 times more Manganese, 9.6 times more Phosphorus, 4.7 times more Potassium, 6.5 times more Selenium and 6.4 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with extra creme filling have 1.2 times more Saturated Fat, 3.4 times more Carbohydrate and 17.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9.5 times more Omega 6, 3.2 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.