Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-type VS Sunflower Seeds

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 113g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	13% 17g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	3.1% 2.24g	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	9.83% 7.13g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 25g	% 2.14g	g per day for Men 19-50 years
Fiber	5.33% 2.03g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	88.6% 1.15mg	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	7.6% 30.4μg	48.6% 194μg	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	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.9% 19mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	171% 1.54mg	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	57.3% 4.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	72.6% 1.67mg	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	9.8% 68.7mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 20.5 times more Vitamin B6, 6.4 times more Vitamin B9 and 17.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 40.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Calcium, 6 times more Copper, 8.5 times more Magnesium, 3.5 times more Manganese, 8.2 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium and 7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.9 times more Saturated Fat, 4.3 times more Carbohydrate and 18.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Fat, 10.2 times more Omega 6, 3.6 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.