Comparing Nutrients in 300 calories Cookies, chocolate cream covered biscuit sticks VS Sunflower Seeds

Weight per 300 calories

• Cookies, chocolate cream covered biscuit sticks: 67g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, chocolate cream covered biscuit sticks, which is very high in comparison to other foods. Cookies, chocolate cream covered biscuit sticks having very high energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate cream covered biscuit sticks or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	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	26.4% 34.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	8.83% 3.36g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.48% 0.032mg	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	2.85% 11.4μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	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	39.7% 5.95mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.36% 33.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	16.8% 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	7.55% 0.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	17.6% 123mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.57% 121mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	18% 9.87μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate cream covered biscuit sticks vs Sunflower Seeds:

• Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16 times more Vitamin B1, 1.4 times more Vitamin B2, 10 times more Vitamin B3, 21.4 times more Vitamin B6, 10.2 times more Vitamin B9 and 3 times more Vitamin E than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate cream covered biscuit sticks vs Sunflower Seeds:

• Cookies, chocolate cream covered biscuit sticks have 30.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Copper, 4.5 times more Iron, 6.9 times more Magnesium, 2.7 times more Phosphorus, 2.7 times more Potassium, 2.8 times more Selenium and 4.3 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate cream covered biscuit sticks have 3.7 times more Saturated Fat, 3.3 times more Carbohydrate and 12.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 2.6 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate cream covered biscuit sticks as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.