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

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 113g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	16% 20.7g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	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	NA	g per day for Men 19-50 years
Fiber	5.33% 2.03g	25% 9.54g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	13% 0.16mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	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	7.6% 30.4μg	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.9% 19mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	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	57.3% 4.6mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	9.8% 68.7mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	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, soft-type vs Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B3, 14.9 times more Vitamin B5, 12.3 times more Vitamin B6, 6.7 times more Vitamin B9 and 12.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Iron and 120.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Calcium, 6.2 times more Copper, 3.4 times more Magnesium, 3.8 times more Manganese, 14.4 times more Phosphorus, 5 times more Potassium, 19.5 times more Selenium and 7.5 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.4 times more Saturated Fat, 3.6 times more Carbohydrate and 17.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 14.5 times more Omega 6, 4.7 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.