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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 730kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	22% 28.3g	130g per day for Men 19-50 years
Sugars	82.7% 60g	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	% 60g	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	0% 0g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	5.3% 0.064mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	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	0% 0μg	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	29.5% 4.42mg	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, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	3.2% 0.26mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	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	7.9% 55.3mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 32.9 times more Vitamin B1, 4.8 times more Vitamin B2, 128.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 11.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.

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

• Cookies, gluten-free, lemon wafer have 12.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, more Copper, 29.2 times more Iron, 108.3 times more Magnesium, 102.6 times more Manganese, 16.9 times more Phosphorus, 17.9 times more Potassium, more Selenium and 166.7 times more Zinc than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, lemon wafer have 2.4 times more Saturated Fat, 1.6 times more Omega 3, 3.7 times more Carbohydrate and 16.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Cookies, gluten-free, lemon wafer as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.