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Comparing Nutrients in 5 ounces Cookies, chocolate sandwich, with creme filling, reduced fatVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, chocolate sandwich, with creme filling, reduced fat
3%
27%
70%
Roasted Sunflower Seeds
12%
72%
16%
5 oz ▼

Macro Nutrients

21.3%618kcal
Energy
28.4%825kcal
618 kcalvs825 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.3%18.8g
Fat
72.8%70.6g
18.8 gvs70.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13%4.17g
Saturated Fat
23%7.4g
4.17 gvs7.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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36.4%0.58g
Omega 3
6.1%0.098g
0.58 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25%4.27g
Omega 6
273%46.5g
4.27 gvs46.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g
Carbohydrate
26.2%34g
108 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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80.5%58.4g
Sugars
5.34%3.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
58.4 gvs3.87 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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 .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.1g
Fiber
41.4%15.7g
4.1 gvs15.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.44%4.17g
Protein
49%27.4g
4.17 gvs27.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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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 .

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34.3%0.41mg
Vitamin B1
12.5%0.15mg
Thiamine
0.41 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22.2%0.29mg
Vitamin B2
27%0.35mg
Riboflavin
0.29 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.17mg
Vitamin B3
62.4%10mg
Niacin, nicotinic acid, niacinamide
3.17 mgvs10 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.8%0.24mg
Vitamin B5
200%9.98mg
Pantothenic acid
0.24 mgvs9.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.2%0.028mg
Vitamin B6
87.7%1.14mg
Pyridoxine
0.028 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24%96μg
Vitamin B9
84%336μg
Folates and Folic Acid
96 μgvs336 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
2.2%2mg
Ascorbic acid
0 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16%2.4mg
Vitamin E
247%37mg
Tocopherols and Tocotrienols
2.4 mgvs37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19%22.7μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
22.7 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
9.92%99mg
0 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.6%0.27mg
Copper
288%2.6mg
0.27 mgvs2.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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56.3%4.5mg
Iron
67.3%5.4mg
4.5 mgvs5.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.44%35.4mg
Magnesium
43.5%183mg
35.4 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
130%3mg
NA mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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13.4%94mg
Phosphorus
234%1637mg
94 mgvs1637 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.34%249mg
Potassium
35.4%1205mg
249 mgvs1205 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34%18.7μg
Selenium
204%112μg
18.7 μgvs112 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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44.5%668mg
Sodium
0.28%4.25mg
668 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.3%0.69mg
Zinc
68%7.5mg
0.69 mgvs7.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.83g
Water
0.046%1.7g
8.83 gvs1.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat vs Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Cookies, chocolate sandwich, with creme filling, reduced fat vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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