Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36% 1044kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	37% 12g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	31.4% 41g	130g per day for Men 19-50 years
Sugars	142% 103g	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	17.8% 6.75g	60% 23g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Toasted 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	15.5% 0.19mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	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	7.33% 0.095mg	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	7.44% 29.8μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	58.4% 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	30.8% 2.46mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	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	33% 232mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Toasted Sunflower Seeds:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3, 16.8 times more Vitamin B6 and 15.9 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Toasted Sunflower Seeds:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 46 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain more Calcium, 6.9 times more Copper, 5.5 times more Iron, 2.9 times more Magnesium, 9.9 times more Phosphorus, 1.6 times more Potassium and 8.7 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• 7 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 2.9 times more Saturated Fat, 3.7 times more Omega 3 and 3.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 9.6 times more Omega 6, 3.4 times more Fiber and 5 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Toasted Sunflower Seeds offer comparable quantities of Energy per seven ounces.