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

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.5% 885kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.52g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	35% 45.4g	130g per day for Men 19-50 years
Sugars	63.8% 46.2g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Oil 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	58% 0.69mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	1.6% 0.24mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, animal crackers (includes arrowroot, tea biscuits) VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have more Vitamin B12 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 18.5 times more Vitamin B5, 36 times more Vitamin B6, 2.3 times more Vitamin B9 and 302.8 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6 and Vitamin E
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have 111.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 11.5 times more Copper, 1.6 times more Iron, 7.1 times more Magnesium, 4.9 times more Manganese, 10 times more Phosphorus, 4.8 times more Potassium, 11.2 times more Selenium and 8.1 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have 3.2 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.7 times more Fat, 2 times more Saturated Fat, 19.3 times more Omega 6, 9.6 times more Fiber and 2.9 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per seven ounces.