Comparing Nutrients in 1 pound Cookies, sugar wafer, with creme filling, sugar free VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	60.3% 19.3g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	84% 109g	130g per day for Men 19-50 years
Sugars	0% 0g	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	171% 65g	132% 50.3g	38g per day for Men 19-50 years
Protein	29% 16g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	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	91% 1.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	47.6% 191μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	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	93% 14mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	73% 5.85mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	26% 181mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, with creme filling, sugar free vs Roasted Sunflower Seeds:

• Cookies, sugar wafer, with creme filling, sugar free have 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 71.8 times more Vitamin B5, 89.3 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and 8.5 times more Vitamin E than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafer, with creme filling, sugar free vs Roasted Sunflower Seeds:

• Cookies, sugar wafer, with creme filling, sugar free have 23.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 48.2 times more Copper, 2.9 times more Iron, 18.4 times more Magnesium, 8.3 times more Manganese, 28.9 times more Phosphorus, 14.9 times more Potassium, 12.6 times more Selenium and 26.5 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, with creme filling, sugar free have 10.8 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 3.3 times more Omega 6, more Sugars and 5.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.