Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	213% 6190kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	328% 105g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	572% 744g	130g per day for Men 19-50 years
Sugars	NA	584% 423g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 423g	g per day for Men 19-50 years
Fiber	303% 115g	0% 0g	38g per day for Men 19-50 years
Protein	307% 172g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	0% 0mg	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	595% 2380μg	0% 0μg	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	NA	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	57% 570mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	0% 0mg	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	851% 68mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	8.26% 0.19mg	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	1654% 11580mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Toasted Sunflower Seeds has 7.2 times more Vitamin B1, 3.9 times more Vitamin B2, 64.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Toasted Sunflower Seeds has 6.3 times more Calcium, more Copper, 37.8 times more Iron, 43 times more Magnesium, 111.3 times more Manganese, 29.7 times more Phosphorus, 13.6 times more Potassium and 176.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 37 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Energy, 2.3 times more Fat, 14.6 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 1.8 times more Saturated Fat and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cookies, gluten-free, lemon wafer offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein