Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Roasted Sunflower Seeds

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 102g
• Roasted Sunflower Seeds: 86g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.22g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	55.7% 0.89g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	45% 7.64g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	16% 20.7g	130g per day for Men 19-50 years
Sugars	46% 33.4g	3.23% 2.35g	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	0.55% 0.4g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	5.35% 2.03g	25% 9.54g	38g per day for Men 19-50 years
Protein	9.26% 5.2g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.53% 0.059mg	53% 0.69mg	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	18.3% 73μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.27% 0.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	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	13.6% 2.04mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.5% 34.2μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	175% 1.57mg	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	71% 5.67mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	79% 1.8mg	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	16% 111mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	21% 316mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	6.65% 0.73mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 14.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B3, 11.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 11 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.7 times more Iron and 122.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 4.8 times more Copper, 2.7 times more Magnesium, 2.9 times more Manganese, 9 times more Phosphorus, 4.2 times more Potassium, 17.2 times more Selenium and 6.2 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.8 times more Saturated Fat, 15 times more Omega 3, 3.2 times more Carbohydrate and 14.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 3.7 times more Omega 6, 4.7 times more Fiber and 3.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.