Comparing Nutrients in 300 calories Cookies, peanut butter sandwich, regular VS Sunflower Seed Butter

Weight per 300 calories

• Cookies, peanut butter sandwich, regular: 62.8g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 1.3 times more energy per unit of mass than Cookies, peanut butter sandwich, regular, which is very high in comparison to other foods. Cookies, peanut butter sandwich, regular having very high energy density.

Discover which food has more nutrients per 300 calories - Cookies, peanut butter sandwich, regular or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	7.07% 5.12g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	3.14% 1.2g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	9.86% 5.52g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.07% 0.63μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	20.6% 0.27mg	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	9.57% 38.3μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.07% 0.063mg	1.46% 1.3mg	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	7.82% 1.17mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.04% 2.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	86.3% 0.78mg	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	20.4% 1.63mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.32% 30.8mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	44% 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% 118mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	3.54% 121mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.83μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	6.05% 0.67mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.047% 1.76g	0.008% 0.3g	3700g per day for Men 19-50 years

Cookies, Peanut Butter Sandwich, Regular VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, peanut butter sandwich, regular or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Cookies, peanut butter sandwich, regular vs Sunflower Seed Butter:

• 300 calories of Cookies, peanut butter sandwich, regular have 7.9 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin B3, 3.1 times more Vitamin B6, 3 times more Vitamin B9 and 9.5 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Butter provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, peanut butter sandwich, regular vs Sunflower Seed Butter:

• 300 calories of Cookies, peanut butter sandwich, regular have 158.3 times more Sodium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 5.2 times more Copper, 4.9 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 3.6 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Butter contain similar levels of Iron per 300 calories.
• 300 calories of Cookies, peanut butter sandwich, regular lack sufficient amounts of Potassium
• Both Cookies, peanut butter sandwich, regular as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, peanut butter sandwich, regular have 1.4 times more Saturated Fat, 3.6 times more Carbohydrate and 4.3 times more Sugars than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2 times more Fat, 2 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, peanut butter sandwich, regular provide inadequate amounts of Fiber
• Both Cookies, peanut butter sandwich, regular as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.