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

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.2% 992kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	102% 74g	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	11.5% 4.37g	55.4% 21g	38g per day for Men 19-50 years
Protein	14% 7.94g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	25% 99μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	49.6% 3.97mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	24.7% 173mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, graham crackers, chocolate-coated versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 18.4 times more Vitamin B5, 12.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 36.7 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, graham crackers, chocolate-coated have 88.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 9.3 times more Copper, 2.1 times more Iron, 7.9 times more Magnesium, 4.5 times more Manganese, 13.1 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 26.1 times more Zinc than Cookies, graham crackers, chocolate-coated.
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 2.4 times more Saturated Fat, 2.9 times more Carbohydrate and 12 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 1.5 times more Omega 3, 7.6 times more Omega 6, 4.8 times more Fiber and 5 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per seven ounces.