Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.2% 992kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	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	52.6% 8.94g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	102% 74g	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	14% 7.94g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	25% 99μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	49.6% 3.97mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	24.7% 173mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 3 times more Vitamin B5, 21 times more Vitamin B6, 4.5 times more Vitamin B9, 14 times more Vitamin C and 35.5 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have 29.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 9.3 times more Copper, 2.6 times more Iron, 20.3 times more Magnesium, 4.2 times more Manganese, 7.6 times more Phosphorus, 2.4 times more Potassium, 4.8 times more Selenium and 25 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 3.9 times more Saturated Fat, 3.3 times more Carbohydrate and 14.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 5.1 times more Omega 6, 3.9 times more Fiber and 5.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.