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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	NA	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	257% 1030μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Dried Sunflower Seed Kernels have 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.
• While Cookies, gluten-free, chocolate wafer contain 1.4 times more Calcium and 13.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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.
• While Cookies, gluten-free, chocolate wafer contain 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.
• Both Dried Sunflower Seed Kernels and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 1 lb.