Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Sunflower Seeds	Recommended Dietary Allowance
Energy	26.4% 767kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	22% 28.3g	130g per day for Men 19-50 years
Sugars	80% 58g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 52.6g	% 3.54g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	32% 12g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	65% 5.2mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	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	0.052% 1.94g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate wafer vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Sunflower Seeds:

• Cookies, gluten-free, chocolate wafer have 1.4 times more Calcium and 13.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 1.4 times more Iron, 7.9 times more Magnesium, 4.7 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Potassium and 6.4 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer have 3.4 times more Saturated Fat, 2.1 times more Omega 3, 3.1 times more Carbohydrate and 15.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 10.8 times more Omega 6, 5.4 times more Fiber and 5.1 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Cookies, gluten-free, chocolate wafer as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.