Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate wafer VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	187% 5410kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	478% 153g	163% 52g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	126% 21.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	185% 241g	130g per day for Men 19-50 years
Sugars	565% 410g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 371g	NA	g per day for Men 19-50 years
Fiber	42% 16g	292% 111g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1090mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	459% 36.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	206% 1440mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, chocolate wafer vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 16.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate wafer vs Roasted Sunflower Seeds:

• Cookies, gluten-free, chocolate wafer have 1.6 times more Calcium and 40.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 8 times more Phosphorus, 2.5 times more Potassium and 6.8 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, chocolate wafer have 2.9 times more Saturated Fat, 1.8 times more Omega 3, 2.6 times more Carbohydrate and 15 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 15.4 times more Omega 6, 6.9 times more Fiber and 4.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Cookies, gluten-free, chocolate wafer as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.