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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Toasted Sunflower Seeds	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	213% 6190kcal	146% 4230kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	99% 31.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	64.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	601% 782g	130g per day for Men 19-50 years
Sugars	NA	517% 375g	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	55.3% 21g	38g per day for Men 19-50 years
Protein	307% 172g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookies, vanilla 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	271% 3.25mg	335% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	19.2% 0.25mg	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	233% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	NA	87.3% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	57% 570mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	85.6% 0.77mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	320% 176μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	1.7% 62.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cookies, vanilla 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 Toasted Sunflower Seeds vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Vitamin B3, 32.2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Toasted Sunflower Seeds and Cookies, vanilla sandwich with creme filling, reduced fat provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookies, vanilla 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 Toasted Sunflower Seeds vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Calcium, 23.8 times more Copper, 3 times more Iron, 10.8 times more Magnesium, 19.3 times more Phosphorus, 4.7 times more Potassium and 14.3 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 1 kg of Cookies, vanilla sandwich with creme filling, reduced fat contains 118 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.5 times more Energy, 5.5 times more Fat, 1.9 times more Saturated Fat, 3 times more Omega 3, 34.2 times more Omega 6, 5.5 times more Fiber and 4.1 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 1 kg of Cookies, vanilla sandwich with creme filling, reduced fat contains 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3