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

Weight per 300 calories

• Cookie, with peanut butter filling, chocolate-coated: 53.4g
• Oil Roasted Sunflower Seeds: 50.7g

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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	8.07% 0.13g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	19% 3.23g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	4.9% 1.87g	14% 5.37g	38g per day for Men 19-50 years
Protein	7.72% 4.32g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.23% 0.075mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	0.97% 0.11mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.026% 0.96g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 3 times more Vitamin B2, 13.6 times more Vitamin B5, 7.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 8 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Cookie, with peanut butter filling, chocolate-coated has 130.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 2.9 times more Copper, 1.9 times more Iron, 7.1 times more Magnesium, 2.9 times more Manganese, 29.2 times more Phosphorus, 2.1 times more Potassium, 10.2 times more Selenium and 24.7 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 2.9 times more Saturated Fat, 3.1 times more Omega 3, 2.4 times more Carbohydrate and 10.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 5.4 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.