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Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coatedVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated
3%
45%
52%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

17.2%500kcal
Energy
20%584kcal
500 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.6%26g
Fat
53%51.5g
26 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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53.8%17g
Saturated Fat
14%4.46g
17 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.3%0.053g
Omega 3
3.75%0.06g
0.053 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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26.5%4.5g
Omega 6
136%23g
4.5 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.34%1mg
Cholesterol
0%0mg
1 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.4%66.8g
Carbohydrate
15.4%20g
66.8 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51.4%37.3g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
37.3 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.8%2.2g
Fiber
22.6%8.6g
2.2 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g
Protein
37%20.8g
4 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
2 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.5%0.27mg
Vitamin B1
123%1.48mg
Thiamine
0.27 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.5%0.15mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.15 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.6%1.7mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.54%0.38mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.38 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.92%0.064mg
Vitamin B6
103%1.35mg
Pyridoxine
0.064 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.5%50μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
50 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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4.17%0.1μg
Vitamin B12
0%0μg
Cobalamin
0.1 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.11%0.1mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.1 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.17%1IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
1 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.6%0.99mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.99 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.33%6.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.6%46mg
Calcium
7.8%78mg
46 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
200%1.8mg
0.19 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25%2mg
Iron
65.6%5.25mg
2 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.8%16mg
Magnesium
77.4%325mg
16 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg
Manganese
84.8%1.95mg
0.46 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg
Phosphorus
94%660mg
87 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.85%267mg
Potassium
19%645mg
267 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20%11μg
Selenium
96%53μg
11 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17.7%265mg
Sodium
0.6%9mg
265 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg
Zinc
45.5%5mg
0.2 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g
Water
0.13%4.73g
2 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:
Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: