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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• 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 - Oil Roasted Sunflower Seeds or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oil Roasted 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% 26g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	31% 40g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	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	3.47% 1.32g	38g per day for Men 19-50 years
Protein	18% 10g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	3.2% 3.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	7.46% 52.2mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 15.5 times more Vitamin B5, 10.5 times more Vitamin B6, 4 times more Vitamin B9 and 31 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B1 per 300 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Calcium, 7.9 times more Copper, 1.8 times more Iron, 6.7 times more Magnesium, 3.8 times more Manganese, 11.1 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 22 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 104.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Fat, 6.4 times more Omega 6, 4.1 times more Fiber and 4.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.9 times more Saturated Fat, 3.5 times more Carbohydrate and 14.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.