Comparing Nutrients in 1 pound Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1565kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	58.6% 9.97g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	72% 93g	130g per day for Men 19-50 years
Sugars	242% 176g	NA	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	132% 50.3g	137% 52g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.54mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	281% 3.65mg	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	47.6% 191μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	924% 8.3mg	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	113% 9.03mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	38.2% 268mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	NA	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	219% 24mg	11mg per day for Men 19-50 years
Water	3.04% 113g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Vitamin B1, 2.9 times more Vitamin B3, 42.4 times more Vitamin B6 and 5.7 times more Vitamin B9 than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Toasted Sunflower Seeds:

• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 96.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains more Calcium, 10.3 times more Copper, 3.4 times more Iron, 4.2 times more Magnesium, 19.6 times more Phosphorus, 3.4 times more Potassium and 11.5 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 4.9 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 5.9 times more Fat, 2.2 times more Saturated Fat, 17 times more Omega 6 and 6.2 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Toasted Sunflower Seeds offer comparable quantities of Fiber per one pound.