Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate wafer VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Sunflower Seeds	Recommended Dietary Allowance
Energy	84.6% 2454kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	69.8% 91g	130g per day for Men 19-50 years
Sugars	256% 186g	16.4% 12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	% 11.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	103% 39g	38g per day for Men 19-50 years
Protein	33% 18.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	NA	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.4% 494mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	907% 8.16mg	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	208% 16.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	385% 8.85mg	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	93% 653mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate wafer vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 1 pound for Cookies, gluten-free, chocolate wafer vs Sunflower Seeds:

• Cookies, gluten-free, chocolate wafer have 1.4 times more Calcium and 13.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 1.4 times more Iron, 7.9 times more Magnesium, 4.7 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Potassium and 6.4 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 1 pound:

• Cookies, gluten-free, chocolate wafer have 3.4 times more Saturated Fat, 2.1 times more Omega 3, 3.1 times more Carbohydrate and 15.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 10.8 times more Omega 6, 5.4 times more Fiber and 5.1 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Cookies, gluten-free, chocolate wafer as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.