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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	34% 24.6g	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	% 1.3g	% 24.6g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	29% 117μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	4% 40mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	0% 0mg	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	33.7% 2.7mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	0.48% 0.011mg	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	48.4% 339mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.018% 0.65g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seeds vs Cookies, gluten-free, lemon wafer:

• Dried Sunflower Seed Kernels have 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.
• While Cookies, gluten-free, lemon wafer contain 14 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

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