Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Archway Home Style Cookies, Reduced Fat Ginger Snaps

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Energy	201% 5820kcal	146% 4240kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	81.3% 26g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	586% 762g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	500% 363g	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	292% 111g	29% 11g	38g per day for Men 19-50 years
Protein	345% 193g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	NA	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	593% 2370μg	190% 760μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Calcium	70% 700mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	NA	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	475% 38mg	1571% 126mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	NA	420mg per day for Men 19-50 years
Manganese	917% 21mg	NA	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	1650% 11550mg	NA	700mg per day for Men 19-50 years
Potassium	250% 8500mg	91% 3090mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	271% 4060mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	NA	11mg per day for Men 19-50 years
Water	0.32% 12g	1.4% 52.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Archway Home Style Cookies, Reduced Fat Ginger Snaps per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Archway Home Style Cookies, Reduced Fat Ginger Snaps to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 1 kilogram of Roasted Sunflower Seeds has 2.5 times more Vitamin B3 and 3.1 times more Vitamin B9 than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 1 kg of Archway Home Style Cookies, Reduced Fat Ginger Snaps contains 3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Archway Home Style Cookies, Reduced Fat Ginger Snaps provide similar amounts of Vitamin B2 per one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 1 kilogram of Roasted Sunflower Seeds has 2.8 times more Potassium than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 1 kg of Archway Home Style Cookies, Reduced Fat Ginger Snaps contains 3.3 times more Iron and 135.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Archway Home Style Cookies, Reduced Fat Ginger Snaps contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Energy, 4.5 times more Fat, 2 times more Saturated Fat, 10.1 times more Fiber and 4.1 times more Protein than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 1 kg of Archway Home Style Cookies, Reduced Fat Ginger Snaps contains 3.2 times more Carbohydrate and 13.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.