Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coated VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	78.2% 2268kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	244% 78g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	69.8% 91g	130g per day for Men 19-50 years
Sugars	233% 169g	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	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	% 11.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	103% 39g	38g per day for Men 19-50 years
Protein	32.4% 18g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	56.7% 227μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	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	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	113% 9.07mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	56.4% 395mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	80% 1202mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 3 times more Vitamin B5, 21 times more Vitamin B6, 4.5 times more Vitamin B9, 14 times more Vitamin C and 35.5 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have 29.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 9.3 times more Copper, 2.6 times more Iron, 20.3 times more Magnesium, 4.2 times more Manganese, 7.6 times more Phosphorus, 2.4 times more Potassium, 4.8 times more Selenium and 25 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 1 pound:

• Cookies, graham crackers, chocolate-coated have 3.9 times more Saturated Fat, 3.3 times more Carbohydrate and 14.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 5.1 times more Omega 6, 3.9 times more Fiber and 5.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 1 lb.
• Both Cookies, graham crackers, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.