Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cookies, chocolate sandwich, with creme filling, reduced fat

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cookies, chocolate sandwich, with creme filling, reduced fat: 68.8g

Oil Roasted Sunflower Seeds have 1.4 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, reduced fat. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, reduced fat having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cookies, chocolate sandwich, with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	6.32% 2.02g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	39% 28.3g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	5.25% 2g	38g per day for Men 19-50 years
Protein	18% 10g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	2.33% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	1.06% 0.014mg	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	29.6% 119μg	11.7% 46.8μg	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	0.62% 0.56mg	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	123% 18.4mg	7.7% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	4.4% 44mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	14.4% 0.13mg	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	27% 2.17mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	4.1% 17.2mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	NA	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	82.5% 577mg	6.5% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	21.6% 324mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.12% 4.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cookies, Chocolate Sandwich, With Creme Filling, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cookies, chocolate sandwich, with creme filling, reduced fat?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 300 calories of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B3, 30.2 times more Vitamin B5, 29.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 15.9 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 300 kcal of Cookies, chocolate sandwich, with creme filling, reduced fat contain 7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin K
• 300 calories of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 300 calories of Oil Roasted Sunflower Seeds have 7.1 times more Copper, 3.7 times more Magnesium, 12.7 times more Phosphorus, 2 times more Potassium, 4.4 times more Selenium and 7.8 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 300 kcal of Cookies, chocolate sandwich, with creme filling, reduced fat contain 213.2 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Iron per 300 calories.
• 300 calories of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 2.9 times more Fat, 1.8 times more Saturated Fat, 8.4 times more Omega 6, 2.7 times more Fiber and 5 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 300 kcal of Cookies, chocolate sandwich, with creme filling, reduced fat contain 6.9 times more Omega 3, 4.5 times more Carbohydrate and 18 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, reduced fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Cookies, chocolate sandwich, with creme filling, reduced fat provide inadequate amounts of Fiber and Protein