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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	163% 4740kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	184% 179g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	158% 206g	130g per day for Men 19-50 years
Sugars	676% 490g	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	0% 0g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 476g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	303% 115g	38g per day for Men 19-50 years
Protein	39% 22g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	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	41.7% 0.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	154% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	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	351% 28mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	100% 700mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	183% 2750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	0.27% 10g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 3.8 times more Vitamin B2, 10.8 times more Vitamin B3, 47.1 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Toasted 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, gluten-free, chocolate sandwich, with creme filling vs Toasted Sunflower Seeds:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 91.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Calcium, 7 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 4.1 times more Manganese, 16.5 times more Phosphorus, 3.1 times more Potassium and 8 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.3 times more Saturated Fat and 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.2 times more Fat, 1.4 times more Omega 3, 21.4 times more Omega 6, 4.6 times more Fiber and 7.9 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.