Comparing Nutrients in 7 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Sunflower Seeds	Recommended Dietary Allowance
Energy	32.6% 945kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	99% 71.4g	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	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	17% 9.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	15% 59.5μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	122% 9.72mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 204mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 12.1 times more Vitamin B1, 2.2 times more Vitamin B2, 4.5 times more Vitamin B3, 31.4 times more Vitamin B5, 42 times more Vitamin B6 and 7.6 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Sunflower Seeds:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 58.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 6.7 times more Copper, 6.8 times more Magnesium, 6.4 times more Phosphorus, 3.3 times more Potassium and 4.1 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.6 times more Omega 3, 3.5 times more Carbohydrate and 13.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 11.2 times more Omega 6, 2.7 times more Fiber and 4.3 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.