Comparing Nutrients in 300 calories Cookies, gluten-free, lemon wafer VS Sunflower Seeds

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24.6g	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	12% 1.8mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, lemon wafer vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 29 times more Vitamin B1, 4.2 times more Vitamin B2, 113.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 9.9 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Sunflower Seeds:

• Cookies, gluten-free, lemon wafer have 14 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Calcium, more Copper, 25.7 times more Iron, 95.5 times more Magnesium, 90.5 times more Manganese, 14.9 times more Phosphorus, 15.8 times more Potassium, more Selenium and 147 times more Zinc than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, lemon wafer have 2.7 times more Saturated Fat, 1.9 times more Omega 3, 4.2 times more Carbohydrate and 18.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 7.9 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.