Comparing Nutrients in 7 ounces Cookies, Marie biscuit VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, Marie biscuit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.8% 806kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	58% 42g	7.47% 5.4g	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	18.3% 6.95g	58% 22g	38g per day for Men 19-50 years
Protein	25% 14g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.3% 0.98mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	58.5% 234μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	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	5.95% 0.89mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	404% 3.63mg	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	0% 0mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	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	54.7% 383mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	86.2% 47.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, Marie biscuit vs Roasted Sunflower Seeds:

• Cookies, Marie biscuit have 5.1 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B12 and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 10.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 58 times more Vitamin E than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, Marie biscuit vs Roasted Sunflower Seeds:

• Cookies, Marie biscuit have 123.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 18.1 times more Copper, more Iron, 4.6 times more Magnesium, 6 times more Phosphorus, 2.8 times more Potassium, 3.3 times more Selenium and 8.7 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 7 ounces:

• Cookies, Marie biscuit have 1.7 times more Omega 3, 2.9 times more Carbohydrate and 7.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 4.7 times more Fat, 21.1 times more Omega 6, 3.2 times more Fiber and 2.7 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 7 oz.
• Both Cookies, Marie biscuit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.