Comparing Nutrients in 5 ounces Cookie, chocolate, with icing or coatingVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Oil Roasted Sunflower Seeds

24.8%719kcal

Energy

29%839kcal

719 kcalvs839 kcal

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

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35.4%34.3g

Fat

75%72.7g

34.3 gvs72.7 g

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

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73%23.4g

Saturated Fat

31.3%10g

23.4 gvs10 g

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

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19%0.3g

Omega 3

7.18%0.11g

0.3 gvs0.11 g

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

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28.2%4.8g

Omega 6

285%48.5g

4.8 gvs48.5 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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74%96g

Carbohydrate

25%32.4g

96 gvs32.4 g

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

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62.6%45.4g

Sugars

6.1%4.4g

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

45.4 gvs4.4 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

%1.05g

NA gvs1.05 g

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

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Sucrose

%3.36g

NA gvs3.36 g

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

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8.58%3.26g

Fiber

39.5%15g

3.26 gvs15 g

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

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11.4%6.38g

Protein

50.8%28.4g

6.38 gvs28.4 g

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

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Vitamins

Cookie, chocolate, with icing or coatingvs Oil 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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34.3%0.41mg

Vitamin B1

37.8%0.45mg

Thiamine

0.41 mgvs0.45 mg

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

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20.7%0.27mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.27 mgvs0.4 mg

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

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22%3.54mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs5.85 mg

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

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Vitamin B5

197%9.84mg

Pantothenic acid

NA mgvs9.84 mg

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

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2.5%0.033mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.033 mgvs1.12 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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20.6%82.2μg

Vitamin B9

83%332μg

Folates and Folic Acid

82.2 μgvs332 μg

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

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1.2%0.028μg

Vitamin B12

0%0μg

Cobalamin

0.028 μgvs0 μg

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

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0%0mg

Vitamin C

1.73%1.56mg

Ascorbic acid

0 mgvs1.56 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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26.4%3.95mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

3.95 mgvs51.5 mg

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

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8.15%9.8μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

9.8 μgvs4.4 μg

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

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Minerals

Cookie, chocolate, with icing or coatingvs Oil Roasted Sunflower Seeds

2.13%21.3mg

Calcium

12.3%123mg

21.3 mgvs123 mg

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

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42%0.38mg

Copper

284%2.56mg

0.38 mgvs2.56 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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53%4.25mg

Iron

76%6.07mg

4.25 mgvs6.07 mg

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

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8.44%35.4mg

Magnesium

43%180mg

35.4 mgvs180 mg

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

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Manganese

128%2.95mg

NA mgvs2.95 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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15%106mg

Phosphorus

231%1615mg

106 mgvs1615 mg

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

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3.96%135mg

Potassium

20%685mg

135 mgvs685 mg

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

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30.4%16.7μg

Selenium

202%111μg

16.7 μgvs111 μg

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

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36%539mg

Sodium

0.28%4.25mg

539 mgvs4.25 mg

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

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3.87%0.43mg

Zinc

67%7.4mg

0.43 mgvs7.4 mg

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

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0.077%2.83g

Water

0.059%2.2g

2.83 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Cookie, chocolate, with icing or coating vs Oil Roasted Sunflower Seeds:

Cookie, chocolate, with icing or coating has 2.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 34.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 13 times more Vitamin E than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
Both Cookie, chocolate, with icing or coating as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookie, chocolate, with icing or coating vs Oil Roasted Sunflower Seeds:

Cookie, chocolate, with icing or coating has 126.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 6.8 times more Copper, 1.4 times more Iron, 5.1 times more Magnesium, 15.2 times more Phosphorus, 5.1 times more Potassium, 6.6 times more Selenium and 17.4 times more Zinc than Cookie, chocolate, with icing or coating.

Comparison of macro-nutrients per 5 ounces:

Cookie, chocolate, with icing or coating has 2.3 times more Saturated Fat, 2.6 times more Omega 3, 3 times more Carbohydrate and 10.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Fat, 10.1 times more Omega 6, 4.6 times more Fiber and 4.5 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
Both Cookie, chocolate, with icing or coating as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheatOil Roasted Sunflower SeedsVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Cookie, chocolate, with icing or coatingVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: