Comparing Nutrients in 500 calories Cookies, Marie biscuit VS Sunflower Seeds

Weight per 500 calories

• Cookies, Marie biscuit: 123g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cookies, Marie biscuit, which is very high in comparison to other foods. Cookies, Marie biscuit having very high energy density.

Which food has more nutrients per 500 calories - Cookies, Marie biscuit or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, Marie biscuit	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	13% 17g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.14% 1.23μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.5% 0.67mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	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	36.3% 145μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.75% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 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	3.7% 0.55mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	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	0% 0mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	34% 238mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, Marie biscuit vs Sunflower Seeds:

• Cookies, Marie biscuit have 2 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 12.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 54.3 times more Vitamin E than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, Marie biscuit vs Sunflower Seeds:

• Cookies, Marie biscuit have 59.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 12.4 times more Copper, more Iron, 8.1 times more Magnesium, 2.4 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 5.7 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 500 calories:

• Cookies, Marie biscuit have 1.7 times more Saturated Fat, 2.8 times more Omega 3, 5.1 times more Carbohydrate and 11.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 10.3 times more Omega 6, 1.7 times more Fiber and 2 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cookies, Marie biscuit as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.