Comparing Nutrients in 1 kilogram Cookies, graham crackers, chocolate-coated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	172% 5000kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	514% 668g	176% 229g	130g per day for Men 19-50 years
Sugars	514% 373g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	58% 22g	279% 106g	38g per day for Men 19-50 years
Protein	71.4% 40g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	609% 7.9mg	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	125% 500μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	2004% 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	250% 20mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	904% 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	124% 870mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, graham crackers, chocolate-coated vs Oil Roasted Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 18.4 times more Vitamin B5, 12.4 times more Vitamin B6, 4.7 times more Vitamin B9, 11 times more Vitamin C and 36.7 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, graham crackers, chocolate-coated vs Oil Roasted Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have 88.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 9.3 times more Copper, 2.1 times more Iron, 7.9 times more Magnesium, 4.5 times more Manganese, 13.1 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 26.1 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, graham crackers, chocolate-coated have 2.4 times more Saturated Fat, 2.9 times more Carbohydrate and 12 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 1.5 times more Omega 3, 7.6 times more Omega 6, 4.8 times more Fiber and 5 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.