Comparing Nutrients in 7 ounces Cookies, fudge, cake-type (includes trolley cakes) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 693kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 155g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	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	14.6% 5.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	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	37.4% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	21.3% 85.3μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	61.5% 4.92mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	23.5% 165mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, fudge, cake-type (includes trolley cakes) vs Oil Roasted Sunflower Seeds:

• Cookies, fudge, cake-type (includes trolley cakes) have more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 28.4 times more Vitamin B5, 25.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 11 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Cookies, fudge, cake-type (includes trolley cakes) vs Oil Roasted Sunflower Seeds:

• Cookies, fudge, cake-type (includes trolley cakes) have 64 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 6.2 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 6.5 times more Manganese, 13.7 times more Phosphorus, 3.5 times more Potassium, 21.7 times more Selenium and 9.5 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).

Comparison of macro-nutrients per 7 ounces:

• Cookies, fudge, cake-type (includes trolley cakes) have 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 13.9 times more Fat, 6.4 times more Saturated Fat, 6.2 times more Omega 3, 75.5 times more Omega 6, 3.8 times more Fiber and 4 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.