Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coated VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 709kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	76% 24.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	26.2% 34g	130g per day for Men 19-50 years
Sugars	73% 53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	10% 5.67g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	17.7% 71μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.27mg	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	35.4% 2.83mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	17.6% 123mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, graham crackers, chocolate-coated vs Roasted Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have 2.5 times more Vitamin B1, more Vitamin B12 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 18.7 times more Vitamin B5, 12.6 times more Vitamin B6, 4.7 times more Vitamin B9, 14 times more Vitamin C and 26.4 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, graham crackers, chocolate-coated vs Roasted Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have 88.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 9.4 times more Copper, 1.9 times more Iron, 8.1 times more Magnesium, 4.5 times more Manganese, 13.3 times more Phosphorus, 3.2 times more Potassium, 7.1 times more Selenium and 26.5 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 5 ounces:

• Cookies, graham crackers, chocolate-coated have 3.3 times more Saturated Fat, 2.8 times more Carbohydrate and 13.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 1.3 times more Omega 3, 7.3 times more Omega 6, 5 times more Fiber and 4.8 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.