Comparing Nutrients in 500 calories Cookies, peanut butter, commercially prepared, soft-type VS Sunflower Seeds

Weight per 500 calories

• Cookies, peanut butter, commercially prepared, soft-type: 109g
• Sunflower Seeds: 85.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, peanut butter, 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	27.5% 26.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.73% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.64g	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	48.6% 63g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	4.9% 1.86g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter, 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	22.6% 0.27mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.92% 0.4mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.27% 0.03mg	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	18.3% 73.3μg	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	0% 0mg	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, peanut butter, commercially prepared, soft-type	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.3% 13mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	9.73% 0.088mg	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	12% 0.97mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	8.34% 35mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	13.6% 95mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	8.75% 4.8μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	24.5% 368mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.47% 0.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 39 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, peanut butter, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Cookies, peanut butter, commercially prepared, soft-type have 47.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.1 times more Calcium, 17.6 times more Copper, 4.6 times more Iron, 7.9 times more Magnesium, 3.5 times more Manganese, 5.9 times more Phosphorus, 4.7 times more Potassium, 9.4 times more Selenium and 7.1 times more Zinc than Cookies, peanut butter, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter, commercially prepared, soft-type have 1.8 times more Saturated Fat, 2.4 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 4.3 times more Omega 6, 4 times more Fiber and 3.1 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, peanut butter, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cookies, peanut butter, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.