Comparing Nutrients in 100 calories Cookies, Marie biscuit VS Toasted Sunflower Seeds

Weight per 100 calories

• Cookies, Marie biscuit: 24.6g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cookies, Marie biscuit, which is very high in comparison to other foods. Cookies, Marie biscuit having very high energy density.

Which food has more nutrients per 100 calories - Cookies, Marie biscuit or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, Marie biscuit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.27% 0.86g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.027% 0.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.34% 0.12mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	10% 0.13mg	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	7.27% 29μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.95% 0.047μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.74% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	2.76% 0.025mg	33% 0.3mg	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	0% 0mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.64% 6.9mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	6.8% 47.5mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	6.08% 91mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	1.37% 0.15mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, Marie biscuit vs Toasted Sunflower Seeds:

• Cookies, Marie biscuit have 2.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, Marie biscuit vs Toasted Sunflower Seeds:

• Cookies, Marie biscuit have 188 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11.9 times more Copper, more Iron, 3 times more Magnesium, 3.9 times more Phosphorus and 5.7 times more Zinc than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 kcal.
• Both Cookies, Marie biscuit as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, Marie biscuit have 1.4 times more Saturated Fat, 2.3 times more Omega 3 and 5.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Fat, 15.8 times more Omega 6, 2.2 times more Fiber and 1.6 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Cookies, Marie biscuit as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.