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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.4% 767kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	25% 32.4g	130g per day for Men 19-50 years
Sugars	80% 58g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 52.6g	% 3.36g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.5% 15g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 16.1 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

• Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer have 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 16 times more Omega 6, 6.6 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Cookies, gluten-free, chocolate wafer as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.