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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	204% 5920kcal	187% 5410kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	478% 153g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	126% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	483% 628g	130g per day for Men 19-50 years
Sugars	43% 31g	565% 410g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 371g	g per day for Men 19-50 years
Fiber	279% 106g	42% 16g	38g per day for Men 19-50 years
Protein	358% 201g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	NA	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	12.2% 11mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	87% 870mg	109% 1090mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	288% 2.6mg	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	535% 42.8mg	459% 36.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	179% 4.1mg	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	1627% 11390mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	81.3% 1220mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.37% 13.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 16.1 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

• Oil Roasted Sunflower Seed Kernels have 7 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.3 times more Calcium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Fat, 16 times more Omega 6, 6.6 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.