Comparing Nutrients in 100 calories Cookies, chocolate chip, commercially prepared, soft-type VS Sunflower Seeds

Weight per 100 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 22.5g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, soft-type or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.88g	NA	g per day for Men 19-50 years
Sucrose	% 4.98g	% 0.43g	g per day for Men 19-50 years
Fiber	1.07% 0.41g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.62% 0.081mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.87% 0.011mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.52% 6.1μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.33% 0.35mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.38% 3.83mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.5% 0.92mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1.56% 6.53mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.96% 13.7mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.3mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	4.14% 62mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.06% 2.23g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 20.5 times more Vitamin B6, 6.4 times more Vitamin B9 and 17.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 40.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 6 times more Copper, 8.5 times more Magnesium, 3.5 times more Manganese, 8.2 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium and 7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.9 times more Saturated Fat, 4.3 times more Carbohydrate and 18.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 10.2 times more Omega 6, 3.6 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.