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Comparing Nutrients in 1 pound Roasted Sunflower SeedsVS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cookies, animal crackers (includes arrowroot, tea biscuits)
6%
28%
66%
1 lb ▼

Macro Nutrients

91%2640kcal
Energy
69.8%2023kcal
2640 kcalvs2023 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
233%226g
Fat
64.5%62.6g
226 gvs62.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
74%23.7g
Saturated Fat
49%15.7g
23.7 gvs15.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
19.6%0.31g
Omega 3
27.2%0.44g
0.31 gvs0.44 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
875%149g
Omega 6
47.4%8.06g
149 gvs8.06 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
84%109g
Carbohydrate
259%336g
109 gvs336 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
17%12.4g
Sugars
146%106g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.4 gvs106 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
132%50.3g
Fiber
13%5g
50.3 gvs5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
157%87.7g
Protein
56%31.3g
87.7 gvs31.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
40%0.48mg
Vitamin B1
132%1.6mg
Thiamine
0.48 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
86%1.1mg
Vitamin B2
114%1.48mg
Riboflavin
1.1 mgvs1.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
200%32mg
Vitamin B3
98%15.7mg
Niacin, nicotinic acid, niacinamide
32 mgvs15.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
639%32mg
Vitamin B5
34%1.7mg
Pantothenic acid
32 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
281%3.65mg
Vitamin B6
7.68%0.1mg
Pyridoxine
3.65 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
269%1075μg
Vitamin B9
117%467μg
Folates and Folic Acid
1075 μgvs467 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
9.45%0.23μg
Cobalamin
0 μgvs0.23 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
0%0mg
Ascorbic acid
6.35 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
789%118mg
Vitamin E
3.63%0.54mg
Tocopherols and Tocotrienols
118 mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
10.2%12.2μg
Vitamin K
22.3%26.8μg
Phytomenadione or phylloquinone
12.2 μgvs26.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

31.8%318mg
Calcium
19.5%195mg
318 mgvs195 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
922%8.3mg
Copper
79%0.71mg
8.3 mgvs0.71 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
215%17.2mg
Iron
156%12.5mg
17.2 mgvs12.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
139%585mg
Magnesium
19.4%81.6mg
585 mgvs81.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
416%9.57mg
Manganese
83.4%1.9mg
9.57 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
748%5239mg
Phosphorus
74%517mg
5239 mgvs517 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
113%3856mg
Potassium
13.3%454mg
3856 mgvs454 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
654%360μg
Selenium
57.7%31.8μg
360 μgvs31.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
101%1520mg
13.6 mgvs1520 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
218%24mg
Zinc
26.4%2.9mg
24 mgvs2.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.15%5.44g
Water
0.48%17.7g
5.44 gvs17.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cookies, animal crackers (includes arrowroot, tea biscuits):
Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cookies, animal crackers (includes arrowroot, tea biscuits):
Comparison of macro-nutrients per 1 pound:



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