Comparing Nutrients in 1 pound Cookies, gluten-free, vanilla sandwich, with creme filling VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77% 2236kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	99% 31.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	64.4% 11g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	72% 93g	130g per day for Men 19-50 years
Sugars	292% 212g	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	2.38% 1.72g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 206g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	137% 52g	38g per day for Men 19-50 years
Protein	21.5% 12g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	19.3% 1.54mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	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	25.3% 177mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, vanilla sandwich, with creme filling VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, gluten-free, vanilla sandwich, with creme filling 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, gluten-free, vanilla sandwich, with creme filling vs Toasted Sunflower Seeds:

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Cookies, gluten-free, vanilla sandwich, with creme filling vs Toasted Sunflower Seeds:

• 1 pound of Cookies, gluten-free, vanilla sandwich, with creme filling has 67 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Calcium, 40.8 times more Copper, 20 times more Iron, 9.9 times more Magnesium, 9.4 times more Manganese, 29.7 times more Phosphorus, 4.7 times more Potassium and 23 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 1 pound of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, vanilla sandwich, with creme filling has 5.4 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 2.8 times more Fat, 15.5 times more Omega 6, 23 times more Fiber and 6.5 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Toasted Sunflower Seeds offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber