Comparing Nutrients in 5 ounces Glutino, Gluten Free Cookies, Vanilla Creme VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Glutino, Gluten Free Cookies, Vanilla Creme	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 690kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	22% 28.3g	130g per day for Men 19-50 years
Sugars	97% 70g	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	0.51% 0.37g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 68g	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Vanilla Creme	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	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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

	Glutino, Gluten Free Cookies, Vanilla Creme	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	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	4.08% 0.33mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	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	6.48% 45.4mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.049% 1.83g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme vs Sunflower Seeds:

Both Glutino, Gluten Free Cookies, Vanilla Creme and Dried Sunflower Seed Kernels have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Glutino, Gluten Free Cookies, Vanilla Creme vs Sunflower Seeds:

• Glutino, Gluten Free Cookies, Vanilla Creme have 21 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 64.3 times more Copper, 22.8 times more Iron, 36.1 times more Magnesium, 7.9 times more Manganese, 20.6 times more Phosphorus, 9.6 times more Potassium and 27.8 times more Zinc than Glutino, Gluten Free Cookies, Vanilla Creme.

Comparison of macro-nutrients per 5 ounces:

• Glutino, Gluten Free Cookies, Vanilla Creme have 1.8 times more Saturated Fat, 3.9 times more Carbohydrate and 18.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Fat, 12.4 times more Omega 6, more Fiber and 9.5 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 5 oz.
• Both Glutino, Gluten Free Cookies, Vanilla Creme as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.