Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, soft-type VS Sunflower Seeds

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 67.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, soft-type or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.4% 0.039g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	34.6% 25g	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	5.9% 4.28g	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	% 5.64g	NA	g per day for Men 19-50 years
Sucrose	% 15g	% 1.3g	g per day for Men 19-50 years
Fiber	3.2% 1.2g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	7.9% 0.095mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	4.56% 18.2μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	34.4% 2.75mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.67% 19.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	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	5.9% 41.2mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.68g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 20.5 times more Vitamin B6, 6.4 times more Vitamin B9 and 17.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 40.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 6 times more Copper, 8.5 times more Magnesium, 3.5 times more Manganese, 8.2 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium and 7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.9 times more Saturated Fat, 4.3 times more Carbohydrate and 18.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 10.2 times more Omega 6, 3.6 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.