Comparing Nutrients in 1 kilogram Cookies, sugar wafers with creme filling, regular VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	173% 5020kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	240% 232g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	372% 119g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	176% 229g	130g per day for Men 19-50 years
Sugars	592% 430g	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	0% 0g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 406g	% 23.7g	g per day for Men 19-50 years
Fiber	42% 16g	279% 106g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Oil 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	31% 0.37mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	193% 770μg	585% 2340μg	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	12.2% 11mg	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	167% 25mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	466% 37.3mg	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	183% 4.2mg	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	103% 720mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, sugar wafers with creme filling, regular versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, sugar wafers with creme filling, regular vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 17.6 times more Vitamin B5, 18.4 times more Vitamin B6, 3 times more Vitamin B9, 14.5 times more Vitamin E and 1.5 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• 1 kilogram of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Cookies, sugar wafers with creme filling, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, sugar wafers with creme filling, regular vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cookies, sugar wafers with creme filling, regular has 34.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Calcium, 27.3 times more Copper, 7.9 times more Magnesium, 4.9 times more Manganese, 15.8 times more Phosphorus, 4.1 times more Potassium, 21.1 times more Selenium and 12.1 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, sugar wafers with creme filling, regular has 1.7 times more Saturated Fat, 3.1 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.2 times more Fat, 13.4 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Omega 3 per one kilogram.