Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate sandwich, with creme filling VS Toasted Sunflower Seeds

Weight per 300 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cookies, gluten-free, chocolate sandwich, with creme filling, which is very high in comparison to other foods. Cookies, gluten-free, chocolate sandwich, with creme filling having very high energy density.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	42.8% 31g	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% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 30g	NA	g per day for Men 19-50 years
Fiber	4.16% 1.6g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	2.48% 1.4g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted 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	2.64% 0.032mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	30% 0.39mg	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	0% 0μg	29% 115μg	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	0.75% 0.68mg	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	9.75% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	99% 0.89mg	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	22.2% 1.78mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.03% 25.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	44.5% 1.02mg	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	6.33% 44.3mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.013% 0.48g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Chocolate Sandwich, With Creme Filling VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B1, 2.9 times more Vitamin B2, 8.2 times more Vitamin B3, 36 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Toasted Sunflower Seeds:

• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have 119.7 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.4 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 3.1 times more Manganese, 12.7 times more Phosphorus, 2.4 times more Potassium and 6.1 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Potassium and Zinc
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling have 1.7 times more Saturated Fat and 4.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 16.4 times more Omega 6, 3.5 times more Fiber and 6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling provide inadequate amounts of Fiber and Protein
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.