Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coatedVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Oil Roasted Sunflower Seeds

78.2%2268kcal

Energy

93%2685kcal

2268 kcalvs2685 kcal

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

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121%117g

Fat

240%233g

117 gvs233 g

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

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244%78g

Saturated Fat

100%32g

78 gvs32 g

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

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15%0.24g

Omega 3

23%0.37g

0.24 gvs0.37 g

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

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120%20.4g

Omega 6

913%155g

20.4 gvs155 g

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

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1.56%4.54mg

Cholesterol

0%0mg

4.54 mgvs0 mg

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

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233%303g

Carbohydrate

80%104g

303 gvs104 g

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

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233%169g

Sugars

19.5%14g

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

169 gvs14 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%3.36g

NA gvs3.36 g

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

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Sucrose

%10.8g

NA gvs10.8 g

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

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26.3%9.98g

Fiber

127%48g

9.98 gvs48 g

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

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32.4%18g

Protein

162%91g

18 gvs91 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Oil Roasted Sunflower Seeds

1%9.07μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.07 μgvs0 μg

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

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102%1.22mg

Vitamin B1

121%1.45mg

Thiamine

1.22 mgvs1.45 mg

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

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52.3%0.68mg

Vitamin B2

98%1.27mg

Riboflavin

0.68 mgvs1.27 mg

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

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48%7.7mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs18.7 mg

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

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34.2%1.7mg

Vitamin B5

630%31.5mg

Pantothenic acid

1.7 mgvs31.5 mg

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

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22.3%0.29mg

Vitamin B6

276%3.6mg

Pyridoxine

0.29 mgvs3.6 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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56.7%227μg

Vitamin B9

265%1061μg

Folates and Folic Acid

227 μgvs1061 μg

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

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19%0.45μg

Vitamin B12

0%0μg

Cobalamin

0.45 μgvs0 μg

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

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0.5%0.45mg

Vitamin C

5.54%5mg

Ascorbic acid

0.45 mgvs5 mg

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

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0.76%4.54IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

4.54 IUvs0 IU

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

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30%4.5mg

Vitamin E

1099%165mg

Tocopherols and Tocotrienols

4.5 mgvs165 mg

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

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24%29μg

Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

29 μgvs14 μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Oil Roasted Sunflower Seeds

21%209mg

Calcium

39.5%395mg

209 mgvs395 mg

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

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98%0.88mg

Copper

909%8.2mg

0.88 mgvs8.2 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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113%9.07mg

Iron

243%19.4mg

9.07 mgvs19.4 mg

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

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17.3%72.6mg

Magnesium

137%576mg

72.6 mgvs576 mg

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

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92%2.1mg

Manganese

410%9.43mg

2.1 mgvs9.43 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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56.4%395mg

Phosphorus

738%5166mg

395 mgvs5166 mg

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

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35.6%1211mg

Potassium

64.4%2191mg

1211 mgvs2191 mg

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

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92%50.3μg

Selenium

645%355μg

50.3 μgvs355 μg

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

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80%1202mg

Sodium

0.91%13.6mg

1202 mgvs13.6 mg

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

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8.25%0.91mg

Zinc

215%23.6mg

0.91 mgvs23.6 mg

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

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0.25%9.07g

Water

0.19%7g

9.07 gvs7 g

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

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Lets compare vitamin content per 1 pound of Cookies, graham crackers, chocolate-coated vs Oil Roasted Sunflower Seeds:

Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 18.4 times more Vitamin B5, 12.4 times more Vitamin B6, 4.7 times more Vitamin B9, 11 times more Vitamin C and 36.7 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
Both Cookies, graham crackers, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Oil Roasted Sunflower Seeds:

Cookies, graham crackers, chocolate-coated have 88.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 9.3 times more Copper, 2.1 times more Iron, 7.9 times more Magnesium, 4.5 times more Manganese, 13.1 times more Phosphorus, 1.8 times more Potassium, 7 times more Selenium and 26.1 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 1 pound:

Cookies, graham crackers, chocolate-coated have 2.4 times more Saturated Fat, 2.9 times more Carbohydrate and 12 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 1.5 times more Omega 3, 7.6 times more Omega 6, 4.8 times more Fiber and 5 times more Protein than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
Both Cookies, graham crackers, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesOil Roasted Sunflower SeedsVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coatedVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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