Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	40% 1155kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	30% 5.07g	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% 140g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	118% 85.2g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 80.6g	g per day for Men 19-50 years
Fiber	58% 22g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.56% 0.085mg	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	38.2% 153μg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	14% 139mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	36.3% 0.84mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.089% 3.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 17.8 times more Vitamin B5, 18.7 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 1.3 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, sugar wafers 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, sugar wafers with creme filling, regular:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 27.7 times more Copper, 8.1 times more Magnesium, 5 times more Manganese, 16 times more Phosphorus, 7.3 times more Potassium, 21.4 times more Selenium and 12.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 34.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, sugar wafers with creme filling, regular have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Fat, 12.8 times more Omega 6, 6.9 times more Fiber and 5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.3 times more Saturated Fat, 1.3 times more Omega 3, 2.9 times more Carbohydrate and 15.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.