Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	201% 5820kcal	150% 4360kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	257% 4.1g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	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	568% 412g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	345% 193g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	15.4% 0.2mg	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	170% 680μg	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	15.6% 14mg	0% 0mg	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	1740% 261mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	70% 700mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	209% 1.88mg	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	398% 32mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	59.5% 250mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Vitamin B2, 3.2 times more Vitamin B3, 41.7 times more Vitamin B5, 40.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 15.5 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 2.7 times more Vitamin B1 and 5.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 1 kilogram of Roasted Sunflower Seeds has more Calcium, 9.7 times more Copper, 5.2 times more Magnesium, 17.5 times more Phosphorus, 4.8 times more Potassium, 6 times more Selenium and 10.8 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 157 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Iron per one kilogram.
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Energy, 3.8 times more Fat, 1.8 times more Saturated Fat, 10.9 times more Omega 6, 3.8 times more Fiber and 6.6 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, reduced fat contains 6 times more Omega 3, 3.2 times more Carbohydrate and 15.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.