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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	93% 2685kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	169% 54g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	246% 320g	130g per day for Men 19-50 years
Sugars	19.5% 14g	269% 195g	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	% 184g	g per day for Men 19-50 years
Fiber	127% 48g	19% 7.26g	38g per day for Men 19-50 years
Protein	162% 91g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	15% 0.2mg	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	87.3% 349μg	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	5.54% 5mg	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	1099% 165mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	39.5% 395mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	83% 1.9mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.2% 7.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, sugar wafers with creme filling, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular:

• 1 pound of Oil Roasted Sunflower Seeds has 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 17.6 times more Vitamin B5, 18.4 times more Vitamin B6, 3 times more Vitamin B9, 14.5 times more Vitamin E and 1.5 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• 1 pound of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 27.3 times more Copper, 7.9 times more Magnesium, 4.9 times more Manganese, 15.8 times more Phosphorus, 4.1 times more Potassium, 21.1 times more Selenium and 12.1 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 34.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, sugar wafers with creme filling, regular contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.2 times more Fat, 13.4 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 1 lb of Cookies, sugar wafers with creme filling, regular contains 1.7 times more Saturated Fat, 3.1 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Energy and Omega 3 per one pound.