Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Roasted Sunflower Seeds

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 61g
• Roasted Sunflower Seeds: 51.5g

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

Which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	33.4% 0.53g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	27.7% 20g	1.94% 1.4g	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	0.33% 0.24g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	3.2% 1.2g	15% 5.72g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	15% 0.18mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.72% 0.035mg	32% 0.41mg	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	11% 44μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.76% 0.018μg	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	8.17% 1.23mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.5μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.3% 13mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	105% 0.94mg	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	42.5% 3.4mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	47.3% 1.1mg	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	9.5% 66.5mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	4.32% 2.38μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	12.6% 190mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 14.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B3, 11.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 11 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.7 times more Iron and 122.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 4.8 times more Copper, 2.7 times more Magnesium, 2.9 times more Manganese, 9 times more Phosphorus, 4.2 times more Potassium, 17.2 times more Selenium and 6.2 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.8 times more Saturated Fat, 15 times more Omega 3, 3.2 times more Carbohydrate and 14.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 3.7 times more Omega 6, 4.7 times more Fiber and 3.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.