Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g

Roasted Sunflower Seeds have 1.2 times more energy per 100g than Cookies, gluten-free, chocolate sandwich, with creme filling. It has very high energy density when compared to other foods. Cookies, gluten-free, chocolate sandwich, with creme filling having very high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	6.5% 1.1g	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	37% 48g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	42.8% 31g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 30g	g per day for Men 19-50 years
Fiber	15% 5.72g	4.16% 1.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate sandwich, with creme filling	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	2.64% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1.54% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	0% 0μg	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	9.75% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	13.5% 16.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	18.4% 0.17mg	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	22.2% 1.78mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	6.03% 25.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	14% 0.33mg	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	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.92% 99mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.049% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 14.7 times more Vitamin B3, 38.2 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 9.2 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 11.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Calcium, 5.7 times more Copper, 2.6 times more Magnesium, 3.3 times more Manganese, 13.4 times more Phosphorus, 4.4 times more Potassium, more Selenium and 6.5 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 112.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Fat, 15.3 times more Omega 6, 3.6 times more Fiber and 7.2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.9 times more Saturated Fat, 3.9 times more Carbohydrate and 22 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.