Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Toasted Sunflower Seeds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	97% 2808kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	272% 87g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	185% 240g	130g per day for Men 19-50 years
Sugars	NA	193% 140g	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	137% 52g	41.8% 16g	38g per day for Men 19-50 years
Protein	139% 78g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	35.6% 0.46mg	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	270% 1080μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	NA	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	26% 259mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	295% 2.65mg	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	386% 31mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	134% 3.1mg	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	750% 5253mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	NA	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.22% 8.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cookie, with peanut butter filling, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Toasted Sunflower Seeds has 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 14.6 times more Vitamin B5, 7.9 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cookie, with peanut butter filling, chocolate-coated.
• Both Toasted Sunflower Seeds and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B3 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 7.6 times more Magnesium, 3.1 times more Manganese, 31.3 times more Phosphorus, 2.3 times more Potassium and 26.5 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 123.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Fat, 6.2 times more Omega 6, 3.3 times more Fiber and 2.1 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 3.2 times more Saturated Fat, 3.1 times more Omega 3 and 2.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Energy per one pound.