Comparing Nutrients in 1 pound Cookies, fudge, cake-type (includes trolley cakes) VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.6% 1583kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	15.8% 5.04g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 355g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	33.4% 12.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	Roasted 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	85.4% 1.03mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	48.8% 195μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	922% 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	141% 11.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	416% 9.57mg	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	53.8% 376mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, fudge, cake-type (includes trolley cakes) vs Roasted Sunflower Seeds:

• Cookies, fudge, cake-type (includes trolley cakes) have 2.1 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 5.9 times more Vitamin B3, 28.9 times more Vitamin B5, 25.9 times more Vitamin B6, 5.5 times more Vitamin B9 and 14 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Cookies, fudge, cake-type (includes trolley cakes) vs Roasted Sunflower Seeds:

• Cookies, fudge, cake-type (includes trolley cakes) have 64 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 6.3 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 6.6 times more Manganese, 13.9 times more Phosphorus, 6.2 times more Potassium, 22 times more Selenium and 9.6 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).

Comparison of macro-nutrients per 1 pound:

• Cookies, fudge, cake-type (includes trolley cakes) have 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 13.5 times more Fat, 4.7 times more Saturated Fat, 5.3 times more Omega 3, 72.4 times more Omega 6, 4 times more Fiber and 3.9 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.