Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	213% 6190kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	538% 172g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	514% 668g	130g per day for Men 19-50 years
Sugars	NA	514% 373g	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	303% 115g	58% 22g	38g per day for Men 19-50 years
Protein	307% 172g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	49.2% 0.64mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	57% 570mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	216% 1.94mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	202% 4.64mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookies, graham crackers, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 18.7 times more Vitamin B5, 12.6 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Calcium, 9.5 times more Copper, 3.4 times more Iron, 8.1 times more Magnesium, 4.6 times more Manganese, 13.3 times more Phosphorus, 1.8 times more Potassium and 26.5 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 88.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Energy, 2.2 times more Fat, 1.5 times more Omega 3, 8.3 times more Omega 6, 5.2 times more Fiber and 4.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 2.9 times more Saturated Fat and 3.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.