Comparing Nutrients in 7 ounces Cookies, coconut macaroon VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, coconut macaroon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.5% 913kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	125% 40g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	31.4% 41g	130g per day for Men 19-50 years
Sugars	124% 89.6g	NA	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	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	60% 23g	38g per day for Men 19-50 years
Protein	10.7% 6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Toasted 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	3.3% 0.04mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	123% 1.6mg	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	1.5% 5.95μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	59.3% 0.53mg	404% 3.64mg	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	20.3% 1.63mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	19.3% 135mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, coconut macaroon VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, coconut macaroon versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, coconut macaroon vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 16.3 times more Vitamin B1, 4.8 times more Vitamin B2, 19.1 times more Vitamin B3, 8.4 times more Vitamin B6 and 79.3 times more Vitamin B9 than Cookies, coconut macaroon.
• 7 ounces of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cookies, coconut macaroon as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, coconut macaroon vs Toasted Sunflower Seeds:

• 7 ounces of Cookies, coconut macaroon have 80.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Calcium, 6.8 times more Copper, 8.3 times more Iron, 4.4 times more Magnesium, 17 times more Phosphorus, 4 times more Potassium and 7.3 times more Zinc than Cookies, coconut macaroon.
• 7 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, coconut macaroon have 3.4 times more Saturated Fat and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 2.5 times more Fat, 1.6 times more Omega 3, 49.1 times more Omega 6, 2.3 times more Fiber and 5.7 times more Protein than Cookies, coconut macaroon.