Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cerealVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, chocolate, made with rice cereal

40%

57%

Sunflower Seeds

13%

74%

13%

5 oz ▼

Macro Nutrients

Cookies, chocolate, made with rice cerealvs Sunflower Seeds

21.5%624kcal

Energy

28.5%828kcal

624 kcalvs828 kcal

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

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28.3%27.4g

Fat

75%73g

27.4 gvs73 g

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

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50%16g

Saturated Fat

19.7%6.3g

16 gvs6.3 g

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

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13.6%0.22g

Omega 3

5.3%0.085g

0.22 gvs0.085 g

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

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24%4.05g

Omega 6

192%32.7g

4.05 gvs32.7 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%89.7g

Carbohydrate

22%28.3g

89.7 gvs28.3 g

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

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79%57g

Sugars

5.12%3.7g

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

57 gvs3.7 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

%3.54g

NA gvs3.54 g

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

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5.97%2.27g

Fiber

32%12g

2.27 gvs12 g

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

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8.18%4.58g

Protein

52.6%29.5g

4.58 gvs29.5 g

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

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Vitamins

Cookies, chocolate, made with rice cerealvs Sunflower Seeds

0%0μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

0 μgvs4.25 μg

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

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41%0.49mg

Vitamin B1

175%2.1mg

Thiamine

0.49 mgvs2.1 mg

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

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43.7%0.57mg

Vitamin B2

38.7%0.5mg

Riboflavin

0.57 mgvs0.5 mg

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

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31.4%5mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

5 mgvs12 mg

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

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

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

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35.8%0.46mg

Vitamin B6

147%1.9mg

Pyridoxine

0.46 mgvs1.9 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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8.5%34μg

Vitamin B9

80.4%322μg

Folates and Folic Acid

34 μgvs322 μg

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

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4.13%0.099μg

Vitamin B12

0%0μg

Cobalamin

0.099 μgvs0 μg

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

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0%0mg

Vitamin C

2.2%2mg

Ascorbic acid

0 mgvs2 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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18.5%2.78mg

Vitamin E

332%50mg

Tocopherols and Tocotrienols

2.78 mgvs50 mg

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

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4.72%5.67μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.67 μgvs0 μg

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

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Minerals

Cookies, chocolate, made with rice cerealvs Sunflower Seeds

4.54%45.4mg

Calcium

11%111mg

45.4 mgvs111 mg

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

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28.3%0.26mg

Copper

283%2.55mg

0.26 mgvs2.55 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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44%3.53mg

Iron

93%7.44mg

3.53 mgvs7.44 mg

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

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13%54mg

Magnesium

110%461mg

54 mgvs461 mg

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

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Manganese

120%2.76mg

NA mgvs2.76 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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19.4%136mg

Phosphorus

134%936mg

136 mgvs936 mg

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

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9.46%322mg

Potassium

27%914mg

322 mgvs914 mg

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

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24%13μg

Selenium

137%75μg

13 μgvs75 μg

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

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20%298mg

Sodium

0.85%12.8mg

298 mgvs12.8 mg

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

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8.63%0.95mg

Zinc

64.4%7.1mg

0.95 mgvs7.1 mg

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

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0.5%18.5g

Water

0.18%6.7g

18.5 gvs6.7 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 Cookies, chocolate, made with rice cereal vs Sunflower Seeds:

Cookies, chocolate, made with rice cereal have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Cookies, chocolate, made with rice cereal and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
Both Cookies, chocolate, made with rice cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Sunflower Seeds:

Cookies, chocolate, made with rice cereal have 23.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 5 ounces:

Cookies, chocolate, made with rice cereal have 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.
While Dried Sunflower Seed Kernels contain 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.
Both Cookies, chocolate, made with rice cereal as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cookies, chocolate, made with rice cerealVS Crackers, flavored, fish-shapedSunflower SeedsVS Crackers, flavored, fish-shapedCookies, chocolate, made with rice cerealVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cerealVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: