Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cookies, chocolate chip, commercially prepared, regular, lower fat: 66.5g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Cookies, chocolate chip, commercially prepared, regular, lower fat. It has very high energy density when compared to other foods. Cookies, chocolate chip, commercially prepared, regular, lower fat having very high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cookies, chocolate chip, commercially prepared, regular, lower fat?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	34.5% 45g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	30% 22g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	5.25% 2g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	9.47% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	1.13% 0.015mg	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	30.5% 122μg	10.3% 41.2μg	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	0.8% 0.72mg	0% 0mg	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	89.7% 13.5mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	3.6% 36mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	15% 0.14mg	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	24.5% 1.96mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	11.4% 0.26mg	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	85% 595mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.62% 89mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	7.26% 4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.57% 0.39mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.13% 4.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B3, 33.1 times more Vitamin B5, 28.3 times more Vitamin B6, 3 times more Vitamin B9 and 13.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3.2 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Vitamin B2 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 7 times more Copper, 3.1 times more Magnesium, 4.1 times more Manganese, 14.2 times more Phosphorus, 4.9 times more Potassium, 10.2 times more Selenium and 6.9 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 179.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Fat, 4.8 times more Omega 6, 2.9 times more Fiber and 2.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.5 times more Saturated Fat, 6.2 times more Omega 3, 3.6 times more Carbohydrate and 15.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.