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Comparing Nutrients in 7 ounces Cookies, chocolate sandwich, with extra creme fillingVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, chocolate sandwich, with extra creme filling
3%
43%
54%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

34%986kcal
Energy
40.5%1175kcal
986 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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50%48.7g
Fat
105%102g
48.7 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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34%11g
Saturated Fat
44%14g
11 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.57%0.11g
Omega 3
10%0.16g
0.11 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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28.2%4.8g
Omega 6
399%68g
4.8 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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104%135g
Carbohydrate
35%45.4g
135 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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126%91g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
91 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.99%0.71g
Fructose
0%0g
≤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]
0.71 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.2g
Glucose
%1.47g
2.2 gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%88.3g
Sucrose
%4.7g
88.3 gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.36g
Fiber
55.4%21g
5.36 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.3%8.6g
Protein
71%40g
8.6 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg
Vitamin B1
53%0.64mg
Thiamine
0.23 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.24 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.84mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
3.84 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.64%0.28mg
Vitamin B5
275%13.8mg
Pantothenic acid
0.28 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
121%1.57mg
Pyridoxine
0 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23%91μg
Vitamin B9
116%464μg
Folates and Folic Acid
91 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.65%0.04μg
Vitamin B12
0%0μg
Cobalamin
0.04 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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25%3.75mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
3.75 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.3%12.3μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
12.3 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.18%31.8mg
Calcium
17.3%173mg
31.8 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74.3%0.67mg
Copper
398%3.58mg
0.67 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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193%15.5mg
Iron
106%8.5mg
15.5 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17%71.4mg
Magnesium
60%252mg
71.4 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg
Manganese
179%4.13mg
0.99 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.6%137mg
Phosphorus
323%2260mg
137 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8%272mg
Potassium
28%958mg
272 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.2%16μg
Selenium
282%155μg
16 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46.4%697mg
Sodium
0.4%5.95mg
697 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.55mg
Zinc
94%10.3mg
1.55 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.088%3.27g
Water
0.083%3.06g
3.27 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with extra creme filling vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Cookies, chocolate sandwich, with extra creme filling vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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