Comparing Nutrients in 5 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 675kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.87g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	26.2% 34g	130g per day for Men 19-50 years
Sugars	70.4% 51g	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	12% 4.54g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	12% 6.78g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	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	14.4% 0.17mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	10.6% 42.5μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	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	87% 6.95mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	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	21% 146mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.06% 2.23g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 195.6 times more Vitamin B5, 25.1 times more Vitamin B6 and 7.9 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Roasted Sunflower Seeds:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Iron and 176 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 6.8 times more Copper, 2.7 times more Magnesium, 11.2 times more Phosphorus, 4.4 times more Potassium and 4.3 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.4 times more Omega 3, 2.9 times more Carbohydrate and 13.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Fat, 1.3 times more Saturated Fat, 15.9 times more Omega 6, 3.5 times more Fiber and 4 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.