Comparing Nutrients in 100 grams Cookies, gluten-free, vanilla sandwich, with creme filling VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 493kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	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	0.52% 0.38g	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	% 0.88g	NA	g per day for Men 19-50 years
Sucrose	% 45.4g	% 2.5g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	NA	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, vanilla sandwich, with creme filling	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	4.25% 0.34mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	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	3.1% 105mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.045% 1.67g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling vs Sunflower Seeds:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Dried Sunflower Seed Kernels have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cookies, gluten-free, vanilla sandwich, with creme filling vs Sunflower Seeds:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 22.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 40 times more Copper, 15.4 times more Iron, 25 times more Magnesium, 8.6 times more Manganese, 16.9 times more Phosphorus, 6.1 times more Potassium and 21.7 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 1.6 times more Saturated Fat, 7.2 times more Omega 3, 3.7 times more Carbohydrate and 17.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 9.6 times more Omega 6, 17.2 times more Fiber and 7.8 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.