Comparing Nutrients in 7 ounces 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%

7 oz ▼

Macro Nutrients

Sunflower Seedsvs Cookies, chocolate sandwich, with extra creme filling

40%1159kcal

Energy

34%986kcal

1159 kcalvs986 kcal

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

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105%102g

Fat

50%48.7g

102 gvs48.7 g

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

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27.6%8.84g

Saturated Fat

34%11g

8.84 gvs11 g

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

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7.44%0.12g

Omega 3

6.57%0.11g

0.12 gvs0.11 g

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

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269%45.7g

Omega 6

28.2%4.8g

45.7 gvs4.8 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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30.5%39.7g

Carbohydrate

104%135g

39.7 gvs135 g

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

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7.17%5.2g

Sugars

126%91g

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

5.2 gvs91 g

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

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Fructose

0.99%0.71g

≤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 gvs0.71 g

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

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Glucose

%2.2g

NA gvs2.2 g

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

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%4.96g

Sucrose

%88.3g

4.96 gvs88.3 g

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

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45%17g

Fiber

14%5.36g

17 gvs5.36 g

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

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73.6%41.2g

Protein

15.3%8.6g

41.2 gvs8.6 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

0.66%5.95μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.95 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

245%2.94mg

Vitamin B1

19%0.23mg

Thiamine

2.94 mgvs0.23 mg

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

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54%0.7mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.7 mgvs0.24 mg

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

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103%16.5mg

Vitamin B3

24%3.84mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs3.84 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

45%2.24mg

Vitamin B5

5.64%0.28mg

Pantothenic acid

2.24 mgvs0.28 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

205%2.67mg

Vitamin B6

0%0mg

Pyridoxine

2.67 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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113%450μg

Vitamin B9

23%91μg

Folates and Folic Acid

450 μgvs91 μg

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

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0%0μg

Vitamin B12

1.65%0.04μg

Cobalamin

0 μgvs0.04 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

3.1%2.78mg

Vitamin C

0%0mg

Ascorbic acid

2.78 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

465%69.8mg

Vitamin E

25%3.75mg

Tocopherols and Tocotrienols

69.8 mgvs3.75 mg

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

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0%0μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

0 μgvs12.3 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

15.5%155mg

Calcium

3.18%31.8mg

155 mgvs31.8 mg

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

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397%3.57mg

Copper

74.3%0.67mg

3.57 mgvs0.67 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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130%10.4mg

Iron

193%15.5mg

10.4 mgvs15.5 mg

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

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154%645mg

Magnesium

17%71.4mg

645 mgvs71.4 mg

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

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168%3.87mg

Manganese

43%0.99mg

3.87 mgvs0.99 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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187%1310mg

Phosphorus

19.6%137mg

1310 mgvs137 mg

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

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37.6%1280mg

Potassium

8%272mg

1280 mgvs272 mg

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

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191%105μg

Selenium

29.2%16μg

105 μgvs16 μg

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

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1.2%18mg

Sodium

46.4%697mg

18 mgvs697 mg

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

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90%9.92mg

Zinc

14%1.55mg

9.92 mgvs1.55 mg

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

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0.25%9.4g

Water

0.088%3.27g

9.4 gvs3.27 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 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 7 oz.

Comparing minerals per 7 ounces 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 7 ounces:

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 7 oz.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces Sunflower SeedsVS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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