Comparing Nutrients in 7 ounces Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 990kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	36.7% 11.7g	44% 14g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	35% 45.4g	130g per day for Men 19-50 years
Sugars	120% 87g	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	1.4% 1g	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	% 0.97g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 85g	% 4.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	55.4% 21g	38g per day for Men 19-50 years
Protein	11% 6.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	11% 0.89mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	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	13.3% 93mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Sage Valley, Gluten Free Vanilla Sandwich Cookies 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 Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Oil Roasted Sunflower Seeds:

• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Oil Roasted Sunflower Seeds:

• 7 ounces of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 70.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 29.1 times more Copper, 9.5 times more Iron, 7.5 times more Magnesium, 10.1 times more Manganese, 24.2 times more Phosphorus, 3.4 times more Potassium and 18 times more Zinc than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• 7 ounces of Sage Valley, Gluten Free Vanilla Sandwich Cookies lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 9.9 times more Omega 3, 3.1 times more Carbohydrate and 14.1 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Fat, 11.5 times more Omega 6, 10.6 times more Fiber and 6.4 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per seven ounces.