Comparing Nutrients in 300 calories Sunflower Seeds VS Cookies, graham crackers, chocolate-coated

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cookies, graham crackers, chocolate-coated: 60g

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, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.21% 0.6mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	31% 40g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	31% 22.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.47% 1.32g	38g per day for Men 19-50 years
Protein	19% 10.7g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.95% 0.038mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.067% 0.06mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.1% 0.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4% 40mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	13% 0.12mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	12% 0.28mg	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	7.46% 52.2mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B5, 18 times more Vitamin B6, 3.9 times more Vitamin B9 and 30.4 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 7.9 times more Copper, 2.2 times more Iron, 17.4 times more Magnesium, 3.6 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium, 4.1 times more Selenium and 21.4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 34.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 4.4 times more Omega 6, 3.3 times more Fiber and 4.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 4.5 times more Saturated Fat, 3.9 times more Carbohydrate and 16.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.