Comparing Nutrients in 1 kilogram Cookies, coconut macaroon VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, coconut macaroon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	159% 4600kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	232% 226g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	163% 52g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	45% 7.62g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 612g	185% 241g	130g per day for Men 19-50 years
Sugars	623% 452g	37.7% 27.3g	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	134% 51g	292% 111g	38g per day for Men 19-50 years
Protein	54% 30g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	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	16.7% 0.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	618% 8.04mg	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	7.5% 30μg	593% 2370μg	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	12.7% 1.9mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	2033% 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	103% 8.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 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	97% 680mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, coconut macaroon vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 4.1 times more Vitamin B2, 32 times more Vitamin B3, 8.4 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin C, 137.4 times more Vitamin E and 2.5 times more Vitamin K than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, coconut macaroon vs Roasted Sunflower Seeds:

• Cookies, coconut macaroon have 80.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 4.4 times more Magnesium, 17 times more Phosphorus, 6.9 times more Potassium, 11.7 times more Selenium and 7.2 times more Zinc than Cookies, coconut macaroon.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, coconut macaroon have 3.9 times more Saturated Fat, 2.5 times more Carbohydrate and 16.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.2 times more Fat, 1.4 times more Omega 3, 43 times more Omega 6, 2.2 times more Fiber and 6.4 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.