Comparing Nutrients in 100 grams Cookies, gluten-free, lemon wafer VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.8% 515kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	15.4% 20g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	3.6% 2.62g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 42.3g	% 2.5g	g per day for Men 19-50 years
Fiber	0% 0g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	0% 0g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	103% 1.35mg	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	0% 0μg	56.8% 227μg	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	1.56% 1.4mg	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	21% 3.12mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.9% 9mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	2.25% 0.18mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	84.8% 1.95mg	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	5.57% 39mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 32.9 times more Vitamin B1, 4.8 times more Vitamin B2, 128.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 11.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.

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

• Cookies, gluten-free, lemon wafer have 12.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, more Copper, 29.2 times more Iron, 108.3 times more Magnesium, 102.6 times more Manganese, 16.9 times more Phosphorus, 17.9 times more Potassium, more Selenium and 166.7 times more Zinc than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, lemon wafer have 2.4 times more Saturated Fat, 1.6 times more Omega 3, 3.7 times more Carbohydrate and 16.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Cookies, gluten-free, lemon wafer as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.