Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	93% 2685kcal	80.6% 2336kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	260% 337g	130g per day for Men 19-50 years
Sugars	19.5% 14g	265% 192g	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	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 192g	g per day for Men 19-50 years
Fiber	127% 48g	0% 0g	38g per day for Men 19-50 years
Protein	162% 91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	0% 0mg	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	265% 1061μg	0% 0μg	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	5.54% 5mg	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	1099% 165mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	39.5% 395mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	0% 0mg	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	243% 19.4mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	3.75% 0.086mg	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	738% 5166mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, gluten-free, lemon wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 7.1 times more Vitamin B1, 3.8 times more Vitamin B2, 63.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 11.6 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 1 pound of Oil Roasted Sunflower Seeds has 9.7 times more Calcium, more Copper, 23.8 times more Iron, 42.3 times more Magnesium, 109.5 times more Manganese, 29.2 times more Phosphorus, 13.4 times more Potassium, more Selenium and 173.7 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 37 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Fat, 13.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 lb of Cookies, gluten-free, lemon wafer contains 1.5 times more Saturated Fat, 3.2 times more Carbohydrate and 13.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein