Comparing Nutrients in 100 grams Cookies, chocolate sandwich, with extra creme filling VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 497kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	63.4% 46g	3.77% 2.73g	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	0.5% 0.36g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 44.5g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	62% 0.8mg	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	11.5% 46μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	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	12.6% 1.9mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.17% 6.2μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	37.4% 0.34mg	203% 1.83mg	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	98% 7.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	92% 2.1mg	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	9.86% 69mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, chocolate sandwich, with extra creme filling vs Roasted Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have 2.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 49.6 times more Vitamin B5, more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 13.8 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 g.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, chocolate sandwich, with extra creme filling vs Roasted Sunflower Seeds:

• Cookies, chocolate sandwich, with extra creme filling have 2.1 times more Iron and 117 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 5.4 times more Copper, 3.6 times more Magnesium, 4.2 times more Manganese, 16.7 times more Phosphorus, 6.2 times more Potassium, 9.8 times more Selenium and 6.8 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate sandwich, with extra creme filling have 2.8 times more Carbohydrate and 16.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.3 times more Omega 3, 13.6 times more Omega 6, 4.1 times more Fiber and 4.5 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 100 g.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.