Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Cookies, sugar wafer, chocolate-covered

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Cookies, sugar wafer, chocolate-covered: 19g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	5.4% 5.25g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	13.6% 9.83g	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	5% 1.9g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	1.17% 0.66g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.021% 0.19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	0.76% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	0.7% 0.009mg	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	10% 40.7μg	0.71% 2.85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.029μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	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	30% 4.5mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	1.2% 12mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	5.6% 0.05mg	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	8.16% 0.65mg	2.95% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	2.04% 8.56mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	NA	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	28.4% 198mg	3.18% 22.2mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	1.74% 59mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	1.75% 26.2mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	0.009% 0.33g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cookies, Sugar Wafer, Chocolate-covered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, sugar wafer, chocolate-covered?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cookies, sugar wafer, chocolate-covered:

• 100 calories of Roasted Sunflower Seeds have 9.9 times more Vitamin B3, 15.1 times more Vitamin B6, 14.3 times more Vitamin B9 and 10.9 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Roasted Sunflower Seeds and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cookies, sugar wafer, chocolate-covered:

• 100 calories of Roasted Sunflower Seeds have 6.2 times more Copper, 2.8 times more Iron, 2.6 times more Magnesium, 8.9 times more Phosphorus, 2.5 times more Potassium, 13.3 times more Selenium and 7.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• 100 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Potassium, Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 1.6 times more Fat, 7.6 times more Omega 6, 3 times more Fiber and 5.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 100 kcal of Cookies, sugar wafer, chocolate-covered contain 3.7 times more Saturated Fat, 4.6 times more Omega 3, 3 times more Carbohydrate and 21 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Cookies, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein