Comparing Nutrients in 500 calories Cookies, oatmeal, with raisins VS Sunflower Seeds

Weight per 500 calories

• Cookies, oatmeal, with raisins: 113g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, oatmeal, with raisins, which is very high in comparison to other foods. Cookies, oatmeal, with raisins having very high energy density.

Which food has more nutrients per 500 calories - Cookies, oatmeal, with raisins or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	52.8% 0.84g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	13% 17g	130g per day for Men 19-50 years
Sugars	52% 37.6g	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	13% 9.46g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	% 2.14g	g per day for Men 19-50 years
Fiber	9.85% 3.74g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	12% 6.64g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	9.92% 39.7μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	32.6% 2.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.18% 38.5mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	18.5% 129mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, oatmeal, with raisins vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 14.9 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Cookies, oatmeal, with raisins vs Sunflower Seeds:

• Cookies, oatmeal, with raisins have 47.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 9.8 times more Copper, 1.7 times more Iron, 7.2 times more Magnesium, 1.8 times more Manganese, 4.4 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 5.8 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal, with raisins have 1.6 times more Saturated Fat, 16.4 times more Omega 3, 4.6 times more Carbohydrate and 16.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 3.3 times more Omega 6, 2 times more Fiber and 2.7 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cookies, oatmeal, with raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.