Comparing Nutrients in 5 ounces Cookies, sugar wafers with creme filling, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 712kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	52.7% 17g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	26.2% 34g	130g per day for Men 19-50 years
Sugars	84% 61g	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	% 57.5g	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	9.7% 5.44g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	27.3% 109μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	66% 5.3mg	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	26% 0.6mg	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	14.6% 102mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	9.73% 146mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.064% 2.35g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, sugar wafers with creme filling, regular vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 17.8 times more Vitamin B5, 18.7 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 1.3 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, sugar wafers with creme filling, regular vs Roasted Sunflower Seeds:

• Cookies, sugar wafers with creme filling, regular have 34.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 27.7 times more Copper, 8.1 times more Magnesium, 5 times more Manganese, 16 times more Phosphorus, 7.3 times more Potassium, 21.4 times more Selenium and 12.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, sugar wafers with creme filling, regular have 2.3 times more Saturated Fat, 1.3 times more Omega 3, 2.9 times more Carbohydrate and 15.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 12.8 times more Omega 6, 6.9 times more Fiber and 5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.