Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, regular VS Sunflower Seed Butter

Weight per 500 calories

• Cookies, peanut butter sandwich, regular: 105g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 1.3 times more energy per unit of mass than Cookies, peanut butter sandwich, regular, which is very high in comparison to other foods. Cookies, peanut butter sandwich, regular having very high energy density.

Discover which food has more nutrients per 500 calories - Cookies, peanut butter sandwich, regular or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.22g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	14.5% 19g	130g per day for Men 19-50 years
Sugars	51% 37g	11.8% 8.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.23% 2g	12% 4.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	34.3% 0.45mg	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	16% 64μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.1mg	2.43% 2.2mg	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	13% 1.96mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.54% 55.4mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	144% 1.3mg	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	34% 2.7mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	73% 1.68mg	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	28% 197mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.05μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	0.014% 0.5g	3700g per day for Men 19-50 years

Cookies, Peanut Butter Sandwich, Regular VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, peanut butter sandwich, regular or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, regular vs Sunflower Seed Butter:

• 500 calories of Cookies, peanut butter sandwich, regular have 7.9 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.4 times more Vitamin B3, 3.1 times more Vitamin B6, 3 times more Vitamin B9 and 9.5 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Butter provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, peanut butter sandwich, regular vs Sunflower Seed Butter:

• 500 calories of Cookies, peanut butter sandwich, regular have 158.3 times more Sodium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.2 times more Copper, 4.9 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Potassium, 10.5 times more Selenium and 3.6 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Butter contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, peanut butter sandwich, regular lack sufficient amounts of Potassium
• Both Cookies, peanut butter sandwich, regular as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, peanut butter sandwich, regular have 1.4 times more Saturated Fat, 3.6 times more Carbohydrate and 4.3 times more Sugars than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2 times more Fat, 2 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, peanut butter sandwich, regular provide inadequate amounts of Fiber
• Both Cookies, peanut butter sandwich, regular as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.