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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	91% 2640kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	267% 45.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	231% 301g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0% 0g	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	132% 50.3g	171% 65g	38g per day for Men 19-50 years
Protein	157% 87.7g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	3.14% 0.041mg	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	269% 1075μg	47.6% 191μg	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	7.06% 6.35mg	0% 0mg	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	789% 118mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	31.8% 318mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	19% 0.17mg	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	215% 17.2mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	50% 1.15mg	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	748% 5239mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cookies, sugar wafer, with creme filling, sugar free per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 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 and 8.5 times more Vitamin E than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, sugar wafer, with creme filling, sugar free provide similar amounts of Vitamin K per one pound.
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 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.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 23.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Fat, 1.2 times more Saturated Fat, 3.3 times more Omega 6, more Sugars and 5.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 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.
• Both Roasted Sunflower Seeds and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per one pound.