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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	40% 1155kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	56.4% 54.8g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	45.4% 7.7g	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	101% 131g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	142% 103g	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	58% 22g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.33% 0.095mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	58.4% 0.53mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	NA	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.093% 3.43g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cookies, sugar wafer, chocolate-covered:

• 7 ounces of Roasted Sunflower Seeds have 11 times more Vitamin B3, 16.8 times more Vitamin B6, 15.8 times more Vitamin B9 and 12.1 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• While 7 oz of Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have more Calcium, 6.9 times more Copper, 3.1 times more Iron, 2.9 times more Magnesium, 9.9 times more Phosphorus, 2.7 times more Potassium, 14.7 times more Selenium and 8.7 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 7 oz of Cookies, sugar wafer, chocolate-covered contain 46 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.8 times more Fat, 8.4 times more Omega 6, 3.3 times more Fiber and 5.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 7 oz of Cookies, sugar wafer, chocolate-covered contain 3.3 times more Saturated Fat, 4.2 times more Omega 3, 2.7 times more Carbohydrate and 18.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy per seven ounces.