Comparing Nutrients in 300 calories Cookie, with peanut butter filling, chocolate-coated VS Sunflower Seeds

Weight per 300 calories

• Cookie, with peanut butter filling, chocolate-coated: 53.4g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - Cookie, with peanut butter filling, chocolate-coated or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	8.07% 0.13g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	19% 3.23g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	4.9% 1.87g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.72% 4.32g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.23% 0.075mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	53% 0.69mg	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	8.4% 33.6μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.22% 0.005μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	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	15.4% 2.3mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	103% 0.92mg	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	14% 1.12mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	43.6% 1mg	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	2.82% 19.8mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	0.97% 0.11mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.026% 0.96g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookie, with peanut butter filling, chocolate-coated vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 10.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 12.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 7.8 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookie, with peanut butter filling, chocolate-coated vs Sunflower Seeds:

• Cookie, with peanut butter filling, chocolate-coated has 42.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 3 times more Copper, 2.4 times more Iron, 18.4 times more Magnesium, 2.8 times more Manganese, 17.2 times more Phosphorus, 2.9 times more Potassium, 7 times more Selenium and 24.1 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.

Comparison of macro-nutrients per 300 calories:

• Cookie, with peanut butter filling, chocolate-coated has 4.5 times more Saturated Fat, 4.2 times more Omega 3, 2.7 times more Carbohydrate and 12.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 3.7 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.