Comparing Nutrients in 5 ounces Cookies, chocolate sandwich, with extra creme filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.3% 704kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	36% 34.8g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	22% 28.3g	130g per day for Men 19-50 years
Sugars	90% 65.2g	5.12% 3.7g	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	0.7% 0.51g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 63g	% 3.54g	g per day for Men 19-50 years
Fiber	10% 3.83g	32% 12g	38g per day for Men 19-50 years
Protein	11% 6.14g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	147% 1.9mg	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	16.3% 65.2μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	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	18% 2.68mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.32% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	283% 2.55mg	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	138% 11mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	120% 2.76mg	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	14% 98mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	33% 498mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate sandwich, with extra creme filling vs Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 8 times more Vitamin B5, more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 18.6 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate sandwich, with extra creme filling vs Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have 1.5 times more Iron and 39 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 5.3 times more Copper, 9 times more Magnesium, 3.9 times more Manganese, 9.6 times more Phosphorus, 4.7 times more Potassium, 6.5 times more Selenium and 6.4 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate sandwich, with extra creme filling have 1.2 times more Saturated Fat, 3.4 times more Carbohydrate and 17.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9.5 times more Omega 6, 3.2 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 5 oz.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.