Comparing Nutrients in 1 pound Sunflower SeedsVS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cookies, chocolate sandwich, with extra creme filling

43%

54%

1 lb ▼

Macro Nutrients

Sunflower Seedsvs Cookies, chocolate sandwich, with extra creme filling

91%2649kcal

Energy

77.7%2254kcal

2649 kcalvs2254 kcal

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

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241%233g

Fat

115%111g

233 gvs111 g

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

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63%20.2g

Saturated Fat

77.3%24.7g

20.2 gvs24.7 g

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

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17%0.27g

Omega 3

15%0.24g

0.27 gvs0.24 g

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

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615%105g

Omega 6

64.5%11g

105 gvs11 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

238%309g

91 gvs309 g

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

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16.4%12g

Sugars

288%209g

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

12 gvs209 g

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

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Fructose

2.25%1.63g

≤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 gvs1.63 g

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

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Glucose

%5g

NA gvs5 g

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

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%11.3g

Sucrose

%202g

11.3 gvs202 g

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

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103%39g

Fiber

32.2%12.2g

39 gvs12.2 g

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

Find Nuts and Seeds rich in Fiber

168%94g

Protein

35%19.6g

94 gvs19.6 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 sandwich, with extra creme filling

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

559%6.7mg

Vitamin B1

43.5%0.52mg

Thiamine

6.7 mgvs0.52 mg

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

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124%1.6mg

Vitamin B2

42%0.54mg

Riboflavin

1.6 mgvs0.54 mg

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

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236%38mg

Vitamin B3

55%8.8mg

Niacin, nicotinic acid, niacinamide

38 mgvs8.8 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

103%5.13mg

Vitamin B5

13%0.64mg

Pantothenic acid

5.13 mgvs0.64 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

469%6.1mg

Vitamin B6

0%0mg

Pyridoxine

6.1 mgvs0 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

52%209μg

Folates and Folic Acid

1030 μgvs209 μg

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

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0%0μg

Vitamin B12

3.78%0.091μg

Cobalamin

0 μgvs0.091 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

1064%160mg

Vitamin E

57%8.57mg

Tocopherols and Tocotrienols

160 mgvs8.57 mg

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

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0%0μg

Vitamin K

23.4%28μg

Phytomenadione or phylloquinone

0 μgvs28 μg

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

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Minerals

Sunflower Seedsvs Cookies, chocolate sandwich, with extra creme filling

35.4%354mg

Calcium

7.26%72.6mg

354 mgvs72.6 mg

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

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907%8.16mg

Copper

170%1.53mg

8.16 mgvs1.53 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

442%35.4mg

24 mgvs35.4 mg

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

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351%1474mg

Magnesium

39%163mg

1474 mgvs163 mg

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

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385%8.85mg

Manganese

98%2.25mg

8.85 mgvs2.25 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

44.7%313mg

2994 mgvs313 mg

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

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86%2926mg

Potassium

18.3%621mg

2926 mgvs621 mg

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

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437%240μg

Selenium

67%36.7μg

240 μgvs36.7 μg

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

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2.72%41mg

Sodium

106%1592mg

41 mgvs1592 mg

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

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206%22.7mg

Zinc

32%3.54mg

22.7 mgvs3.54 mg

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

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0.58%21.5g

Water

0.2%7.5g

21.5 gvs7.5 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 sandwich, with extra creme filling:

Dried Sunflower Seed Kernels have 12.9 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B3, 8 times more Vitamin B5, more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 18.6 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
While Cookies, chocolate sandwich, with extra creme filling contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cookies, chocolate sandwich, with extra creme filling:

Dried Sunflower Seed Kernels have 4.9 times more Calcium, 5.3 times more Copper, 9 times more Magnesium, 3.9 times more Manganese, 9.6 times more Phosphorus, 4.7 times more Potassium, 6.5 times more Selenium and 6.4 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
While Cookies, chocolate sandwich, with extra creme filling contain 1.5 times more Iron and 39 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

Dried Sunflower Seed Kernels have 2.1 times more Fat, 9.5 times more Omega 6, 3.2 times more Fiber and 4.8 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
While Cookies, chocolate sandwich, with extra creme filling contain 3.4 times more Carbohydrate and 17.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, chocolate sandwich, with extra creme filling have similar amounts of Energy, Saturated Fat and Omega 3 per 1 lb.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, chocolate sandwich, with extra creme fillingVS Roasted Sunflower SeedsSunflower SeedsVS Cookies, fig barsCookies, chocolate sandwich, with extra creme fillingVS Cookies, fig bars

Compare Foods

Comparing Nutrients in 1 pound Sunflower SeedsVS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: