Comparing Nutrients in 100 grams Glutino, Gluten Free Cookies, Chocolate Vanilla Creme VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	2%	34%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 474kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	15.4% 20g	130g per day for Men 19-50 years
Sugars	67.6% 49g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	% 2.5g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	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	4.17% 0.05mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	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	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

	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.9% 19mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	29% 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	35% 2.8mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	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	10% 70mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Glutino, Gluten Free Cookies, Chocolate Vanilla Creme vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 4.7 times more Vitamin B2, 21.4 times more Vitamin B3, 7.5 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.

Comparing minerals per 100 grams for Glutino, Gluten Free Cookies, Chocolate Vanilla Creme vs Sunflower Seeds:

• Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have 30.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Calcium, 6.9 times more Copper, 1.9 times more Iron, 8.1 times more Magnesium, 3.8 times more Manganese, 9.4 times more Phosphorus, 4.1 times more Potassium, more Selenium and 7.6 times more Zinc than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.

Comparison of macro-nutrients per 100 grams:

• Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have 1.8 times more Saturated Fat, 3.8 times more Carbohydrate and 18.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Fat, 13.2 times more Omega 6, 3.4 times more Fiber and 9.5 times more Protein than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Chocolate Vanilla Creme and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 100 g.
• Both Glutino, Gluten Free Cookies, Chocolate Vanilla Creme as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 g.