Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Oil Roasted Sunflower Seeds

37%1074kcal

Energy

40.5%1175kcal

1074 kcalvs1175 kcal

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

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62.2%60.4g

Fat

105%102g

60.4 gvs102 g

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

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95%30.4g

Saturated Fat

44%14g

30.4 gvs14 g

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

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15.4%0.25g

Omega 3

10%0.16g

0.25 gvs0.16 g

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

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25%4.23g

Omega 6

399%68g

4.23 gvs68 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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96%125g

Carbohydrate

35%45.4g

125 gvs45.4 g

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

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112%81.3g

Sugars

8.5%6.17g

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

81.3 gvs6.17 g

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

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0%0g

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]

0 gvs0 g

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

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%0g

Glucose

%1.47g

0 gvs1.47 g

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

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%73.6g

Sucrose

%4.7g

73.6 gvs4.7 g

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

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8.36%3.18g

Fiber

55.4%21g

3.18 gvs21 g

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

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14.4%8.06g

Protein

71%40g

8.06 gvs40 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Oil Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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Vitamin B1

53%0.64mg

Thiamine

NA mgvs0.64 mg

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

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Vitamin B2

42.7%0.56mg

Riboflavin

NA mgvs0.56 mg

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

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Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

NA mgvs8.2 mg

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

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17%0.85mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.85 mgvs13.8 mg

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

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Vitamin B6

121%1.57mg

Pyridoxine

NA mgvs1.57 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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Vitamin B9

116%464μg

Folates and Folic Acid

NA μgvs464 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

2.43%2.2mg

Ascorbic acid

NA mgvs2.2 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Oil Roasted Sunflower Seeds

21.6%216mg

Calcium

17.3%173mg

216 mgvs173 mg

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

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57%0.51mg

Copper

398%3.58mg

0.51 mgvs3.58 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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91%7.3mg

Iron

106%8.5mg

7.3 mgvs8.5 mg

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

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19.4%81.4mg

Magnesium

60%252mg

81.4 mgvs252 mg

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

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35.5%0.82mg

Manganese

179%4.13mg

0.82 mgvs4.13 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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41%286mg

Phosphorus

323%2260mg

286 mgvs2260 mg

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

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20%675mg

Potassium

28%958mg

675 mgvs958 mg

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

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Selenium

282%155μg

NA μgvs155 μg

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

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16%242mg

Sodium

0.4%5.95mg

242 mgvs5.95 mg

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

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14%1.55mg

Zinc

94%10.3mg

1.55 mgvs10.3 mg

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

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0.073%2.7g

Water

0.083%3.06g

2.7 gvs3.06 g

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

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Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 16.1 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Oil Roasted Sunflower Seeds:

Cookies, gluten-free, chocolate wafer have 1.3 times more Calcium and 40.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7 times more Copper, 3.1 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium and 6.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Carbohydrate and 13.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 16 times more Omega 6, 6.6 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
Both Cookies, gluten-free, chocolate wafer as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferOil Roasted Sunflower SeedsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: