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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.4% 767kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	26.2% 34g	130g per day for Men 19-50 years
Sugars	80% 58g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 16.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

• Cookies, gluten-free, chocolate wafer have 1.6 times more Calcium and 40.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 8 times more Phosphorus, 2.5 times more Potassium and 6.8 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer have 2.9 times more Saturated Fat, 1.8 times more Omega 3, 2.6 times more Carbohydrate and 15 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 15.4 times more Omega 6, 6.9 times more Fiber and 4.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Cookies, gluten-free, chocolate wafer as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.