Comparing Nutrients in 7 ounces Cookies, chocolate sandwich, with extra creme filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 986kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	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	104% 135g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	126% 91g	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	0.99% 0.71g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 88.3g	% 4.96g	g per day for Men 19-50 years
Fiber	14% 5.36g	45% 17g	38g per day for Men 19-50 years
Protein	15.3% 8.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	19% 0.23mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	23% 91μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	25% 3.75mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	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	193% 15.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	19.6% 137mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	46.4% 697mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.088% 3.27g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with extra creme filling vs Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.9 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 8 times more Vitamin B5, more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 18.6 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate sandwich, with extra creme filling vs Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have 1.5 times more Iron and 39 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Calcium, 5.3 times more Copper, 9 times more Magnesium, 3.9 times more Manganese, 9.6 times more Phosphorus, 4.7 times more Potassium, 6.5 times more Selenium and 6.4 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate sandwich, with extra creme filling have 1.2 times more Saturated Fat, 3.4 times more Carbohydrate and 17.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9.5 times more Omega 6, 3.2 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 7 oz.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.