Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with creme filling, regular VS Sunflower Seed Flour

Weight per 300 calories

• Cookies, chocolate sandwich, with creme filling, regular: 64.7g
• Sunflower Seed Flour: 92g

Cookies, chocolate sandwich, with creme filling, regular have 1.4 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	25.4% 33g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	NA	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	0.62% 0.45g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	6% 3.37g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	53.3% 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	9.86% 39.4μg	51% 204μg	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	0% 0mg	1.33% 1.2mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	175% 1.58mg	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	98% 7.85mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.24% 30.4mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	79% 1.8mg	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	8.6% 60mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.36μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.19% 6.87g	3700g per day for Men 19-50 years

Cookies, Chocolate Sandwich, With Creme Filling, Regular VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with creme filling, regular vs Sunflower Seed Flour:

• 300 kcal of Partially Defatted Sunflower Seed Flour contain 23 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 34.7 times more Vitamin B5, 46.6 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cookies, chocolate sandwich, with creme filling, regular.
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with creme filling, regular vs Sunflower Seed Flour:

• 300 calories of Cookies, chocolate sandwich, with creme filling, regular have 1.3 times more Iron and 90.9 times more Sodium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 7.7 times more Calcium, 7.3 times more Copper, 10.5 times more Magnesium, 4 times more Manganese, 10.5 times more Phosphorus, 15.9 times more Selenium and 9.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Calcium and Zinc
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate sandwich, with creme filling, regular have 8.4 times more Fat, 28.8 times more Saturated Fat, 104.7 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.6 times more Fiber and 13.1 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular provide inadequate amounts of Fiber
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6