Comparing Nutrients in 1 kilogram Cookies, chocolate chip, dry mixVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, chocolate chip, dry mix

45%

51%

Roasted Sunflower Seeds

12%

72%

16%

1 kg ▼

Macro Nutrients

Cookies, chocolate chip, dry mixvs Roasted Sunflower Seeds

171%4970kcal

Energy

201%5820kcal

4970 kcalvs5820 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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260%252g

Fat

513%498g

252 gvs498 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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260%83g

Saturated Fat

163%52g

83 gvs52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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83.8%1.34g

Omega 3

43%0.69g

1.34 gvs0.69 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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146%25g

Omega 6

1928%328g

25 gvs328 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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508%661g

Carbohydrate

185%241g

661 gvs241 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

37.7%27.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs27.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

292%111g

NA gvs111 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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82%46g

Protein

345%193g

46 gvs193 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, chocolate chip, dry mixvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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163%1.95mg

Vitamin B1

88.3%1.06mg

Thiamine

1.95 mgvs1.06 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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158%2.05mg

Vitamin B2

189%2.46mg

Riboflavin

2.05 mgvs2.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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124%20mg

Vitamin B3

440%70.4mg

Niacin, nicotinic acid, niacinamide

20 mgvs70.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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34%1.7mg

Vitamin B5

1408%70.4mg

Pantothenic acid

1.7 mgvs70.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

618%8.04mg

Pyridoxine

0.17 mgvs8.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%510μg

Vitamin B9

593%2370μg

Folates and Folic Acid

510 μgvs2370 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

15.6%14mg

Ascorbic acid

0 mgvs14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1740%261mg

Tocopherols and Tocotrienols

NA mgvs261 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

22.5%27μg

Phytomenadione or phylloquinone

NA μgvs27 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, chocolate chip, dry mixvs Roasted Sunflower Seeds

43%430mg

Calcium

70%700mg

430 mgvs700 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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333%3mg

Copper

2033%18.3mg

3 mgvs18.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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259%20.7mg

Iron

475%38mg

20.7 mgvs38 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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85.7%360mg

Magnesium

307%1290mg

360 mgvs1290 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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158%3.63mg

Manganese

917%21mg

3.63 mgvs21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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114%800mg

Phosphorus

1650%11550mg

800 mgvs11550 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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61%2080mg

Potassium

250%8500mg

2080 mgvs8500 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43.6%24μg

Selenium

1442%793μg

24 μgvs793 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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193%2900mg

Sodium

2%30mg

2900 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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54.5%6mg

Zinc

481%53mg

6 mgvs53 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.81%30g

Water

0.32%12g

30 gvs12 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, dry mix vs Roasted Sunflower Seeds:

Cookies, chocolate chip, dry mix have 1.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B3, 41.2 times more Vitamin B5, 47.3 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
Both Cookies, chocolate chip, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
Both Cookies, chocolate chip, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, dry mix vs Roasted Sunflower Seeds:

Cookies, chocolate chip, dry mix have 96.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 6.1 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 5.8 times more Manganese, 14.4 times more Phosphorus, 4.1 times more Potassium, 33 times more Selenium and 8.8 times more Zinc than Cookies, chocolate chip, dry mix.

Comparison of macro-nutrients per 1 kilogram:

Cookies, chocolate chip, dry mix have 1.6 times more Saturated Fat, 1.9 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 13.2 times more Omega 6 and 4.2 times more Protein than Cookies, chocolate chip, dry mix.
Both Cookies, chocolate chip, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
Both Cookies, chocolate chip, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cookies, chocolate chip, dry mixVS Cookies, chocolate sandwich, with creme filling, regularRoasted Sunflower SeedsVS Cookies, chocolate sandwich, with creme filling, regularCookies, chocolate chip, dry mixVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 kilogram Cookies, chocolate chip, dry mixVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: