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

Nutrient Comparison: Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated has more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 and 23 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated has 108.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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:

• 1 pound of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated has 1.8 times more Omega 3, 2.9 times more Carbohydrate and 15.9 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 Seeds offer comparable quantities of Energy and Saturated Fat per one pound.