Comparing Nutrients in 1 pound Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	75.2% 2182kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	123% 120g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	105% 33.7g	100% 32g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	80% 104g	130g per day for Men 19-50 years
Sugars	310% 225g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	62% 23.6g	127% 48g	38g per day for Men 19-50 years
Protein	29% 16.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.93mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	276% 3.6mg	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	20.4% 81.6μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	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	47.8% 7.17mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.3% 51μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	909% 8.2mg	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	177% 14mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	410% 9.43mg	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	58.3% 408mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	99% 1479mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Oil Roasted Sunflower Seeds:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 39 times more Vitamin B5, 18 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C and 23 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Oil Roasted Sunflower Seeds:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 108.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 5.7 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 5.6 times more Manganese, 12.7 times more Phosphorus, 2 times more Potassium, 24.4 times more Selenium and 9 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.8 times more Omega 3, 2.9 times more Carbohydrate and 15.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat, 12 times more Omega 6, 2 times more Fiber and 5.6 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.