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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	28.4% 825kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	68.5% 89g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	80% 58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 52.6g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	49% 27.4g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	NA	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	84% 336μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	9.92% 99mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	40.8% 0.37mg	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	67.3% 5.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	25.3% 0.58mg	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	234% 1637mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.052% 1.94g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 16.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 8 times more Phosphorus, 2.5 times more Potassium and 6.8 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.6 times more Calcium and 40.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat, 15.4 times more Omega 6, 6.9 times more Fiber and 4.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 2.9 times more Saturated Fat, 1.8 times more Omega 3, 2.6 times more Carbohydrate and 15 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 5 oz.