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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• 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 - Roasted Sunflower Seeds or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Roasted 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	26.5% 25.7g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 24.6g	g per day for Men 19-50 years
Fiber	15% 5.72g	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	0% 0mg	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	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	89.7% 13.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	0.62% 21mg	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	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.018% 0.65g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 95.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.4 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cookies, gluten-free, lemon wafer:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.9 times more Calcium, more Copper, 18.7 times more Iron, 38 times more Magnesium, 98.3 times more Manganese, 26.2 times more Phosphorus, 20.9 times more Potassium, more Selenium and 156 times more Zinc than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 41.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Fat, 11.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 2.3 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Carbohydrate and 17.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 300 kcal.