Comparing Nutrients in 1 pound Sunflower SeedsVS Cookies, chocolate, made with rice cereal

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cookies, chocolate, made with rice cereal

40%

57%

1 lb ▼

Macro Nutrients

Sunflower Seedsvs Cookies, chocolate, made with rice cereal

91%2649kcal

Energy

69%1996kcal

2649 kcalvs1996 kcal

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

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241%233g

Fat

90%87.8g

233 gvs87.8 g

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

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63%20.2g

Saturated Fat

160%51.2g

20.2 gvs51.2 g

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

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17%0.27g

Omega 3

43.7%0.7g

0.27 gvs0.7 g

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

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615%105g

Omega 6

76.3%13g

105 gvs13 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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69.8%91g

Carbohydrate

221%287g

91 gvs287 g

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

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16.4%12g

Sugars

252%183g

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

12 gvs183 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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%11.3g

Sucrose

11.3 gvsNA g

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

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103%39g

Fiber

19%7.26g

39 gvs7.26 g

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

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168%94g

Protein

26%14.7g

94 gvs14.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cookies, chocolate, made with rice cereal

1.5%13.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13.6 μgvs0 μg

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

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559%6.7mg

Vitamin B1

131%1.57mg

Thiamine

6.7 mgvs1.57 mg

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

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124%1.6mg

Vitamin B2

140%1.8mg

Riboflavin

1.6 mgvs1.8 mg

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

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236%38mg

Vitamin B3

100%16mg

Niacin, nicotinic acid, niacinamide

38 mgvs16 mg

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

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103%5.13mg

Vitamin B5

Pantothenic acid

5.13 mgvsNA mg

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

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469%6.1mg

Vitamin B6

114%1.5mg

Pyridoxine

6.1 mgvs1.5 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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257%1030μg

Vitamin B9

27.2%109μg

Folates and Folic Acid

1030 μgvs109 μg

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

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0%0μg

Vitamin B12

13.2%0.32μg

Cobalamin

0 μgvs0.32 μg

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

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7.06%6.35mg

Vitamin C

0%0mg

Ascorbic acid

6.35 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1064%160mg

Vitamin E

59.3%8.9mg

Tocopherols and Tocotrienols

160 mgvs8.9 mg

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

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0%0μg

Vitamin K

15%18μg

Phytomenadione or phylloquinone

0 μgvs18 μg

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

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Minerals

Sunflower Seedsvs Cookies, chocolate, made with rice cereal

35.4%354mg

Calcium

14.5%145mg

354 mgvs145 mg

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

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907%8.16mg

Copper

91%0.82mg

8.16 mgvs0.82 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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298%24mg

Iron

141%11.3mg

24 mgvs11.3 mg

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

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351%1474mg

Magnesium

41%172mg

1474 mgvs172 mg

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

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385%8.85mg

Manganese

8.85 mgvsNA 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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428%2994mg

Phosphorus

62.2%435mg

2994 mgvs435 mg

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

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86%2926mg

Potassium

30.3%1030mg

2926 mgvs1030 mg

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

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437%240μg

Selenium

76.7%42μg

240 μgvs42 μg

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

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2.72%41mg

Sodium

63.5%953mg

41 mgvs953 mg

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

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206%22.7mg

Zinc

27.6%3.04mg

22.7 mgvs3.04 mg

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

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0.58%21.5g

Water

1.6%59g

21.5 gvs59 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 Sunflower Seeds vs Cookies, chocolate, made with rice cereal:

Dried Sunflower Seed Kernels have 4.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.1 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 17.9 times more Vitamin E than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin B2 per 1 lb.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cookies, chocolate, made with rice cereal:

Dried Sunflower Seed Kernels have 2.4 times more Calcium, 10 times more Copper, 2.1 times more Iron, 8.6 times more Magnesium, 6.9 times more Phosphorus, 2.8 times more Potassium, 5.7 times more Selenium and 7.5 times more Zinc than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 23.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.7 times more Fat, 8.1 times more Omega 6, 5.4 times more Fiber and 6.4 times more Protein than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 2.5 times more Saturated Fat, 2.6 times more Omega 3, 3.2 times more Carbohydrate and 15.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, chocolate, made with rice cerealVS Roasted Sunflower SeedsSunflower SeedsVS Crackers, flavored, fish-shapedCookies, chocolate, made with rice cerealVS Crackers, flavored, fish-shaped

Compare Foods

Comparing Nutrients in 1 pound Sunflower SeedsVS Cookies, chocolate, made with rice cereal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: