Comparing Nutrients in 7 ounces Cookies, animal crackers (includes arrowroot, tea biscuits) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 885kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.87g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.52g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	63.8% 46.2g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	45% 17g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	205% 2.67mg	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	51% 204μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	1.6% 0.24mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	397% 3.57mg	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	68.2% 5.46mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	168% 3.87mg	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	32.3% 226mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) vs Sunflower Seeds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 61.1 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 293.1 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, animal crackers (includes arrowroot, tea biscuits) vs Sunflower Seeds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 37.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 11.5 times more Copper, 1.9 times more Iron, 18.1 times more Magnesium, 4.6 times more Manganese, 5.8 times more Phosphorus, 6.5 times more Potassium, 7.6 times more Selenium and 7.8 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 7 ounces:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.6 times more Omega 3, 3.7 times more Carbohydrate and 8.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.7 times more Fat, 1.3 times more Saturated Fat, 13 times more Omega 6, 7.8 times more Fiber and 3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.