Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	40% 1155kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	108% 141g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	111% 80.7g	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	1.9% 1.4g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 77.4g	g per day for Men 19-50 years
Fiber	58% 22g	15% 5.75g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	32.3% 5.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	3.5% 0.046mg	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	118% 470μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	73.6% 0.66mg	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	94% 7.54mg	301% 24mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	60.4% 1.4mg	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	327% 2292mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.17% 6.17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B3, 26 times more Vitamin B5, 35 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 10.6 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• While Cookies, chocolate sandwich, with creme filling, regular contain 1.9 times more Vitamin B1 and 10.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate sandwich, with creme filling, regular have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 5.5 times more Copper, 2.7 times more Magnesium, 3 times more Manganese, 12.4 times more Phosphorus, 3.6 times more Potassium, 15.3 times more Selenium and 7.1 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While Cookies, chocolate sandwich, with creme filling, regular contain 3.2 times more Iron and 129.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 2.6 times more Fat, 10.1 times more Omega 6, 3.8 times more Fiber and 3.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While Cookies, chocolate sandwich, with creme filling, regular contain 4.3 times more Omega 3, 2.9 times more Carbohydrate and 14.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate sandwich, with creme filling, regular have similar amounts of Saturated Fat per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.