Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	78.5% 2277kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	69.8% 91g	130g per day for Men 19-50 years
Sugars	269% 195g	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	% 184g	% 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	31% 17.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	87.3% 349μg	257% 1030μg	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	75.6% 11.3mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	211% 17mg	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	83% 1.9mg	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	46.7% 327mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafers with creme filling, regular vs Sunflower Seeds:

• Cookies, sugar wafers with creme filling, regular have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Vitamin B1, 3 times more Vitamin B2, 3.8 times more Vitamin B3, 2.9 times more Vitamin B5, 31.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 14.1 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafers with creme filling, regular vs Sunflower Seeds:

• Cookies, sugar wafers with creme filling, regular have 11.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 27.3 times more Copper, 1.4 times more Iron, 20.3 times more Magnesium, 4.6 times more Manganese, 9.2 times more Phosphorus, 5.5 times more Potassium, 14.3 times more Selenium and 11.6 times more Zinc than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafers with creme filling, regular have 2.7 times more Saturated Fat, 1.5 times more Omega 3, 3.5 times more Carbohydrate and 16.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, 9 times more Omega 6, 5.4 times more Fiber and 5.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Cookies, sugar wafers with creme filling, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.