Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.7% 541kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	17.6% 23g	130g per day for Men 19-50 years
Sugars	56.5% 41g	4.3% 3.1g	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% 0g	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	% 0g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 37g	% 2.37g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	200% 1.8mg	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	46% 3.67mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	90% 2.08mg	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	20.6% 144mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 16.1 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Oil Roasted Sunflower Seeds:

• Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, chocolate wafer have 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 16 times more Omega 6, 6.6 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Cookies, gluten-free, chocolate wafer as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.