Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, special dietary VS Sunflower Seeds

Weight per 500 calories

• Cookies, peanut butter sandwich, special dietary: 94g
• Sunflower Seeds: 85.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Cookies, peanut butter sandwich, special dietary or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	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	36.5% 47.5g	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	NA	19.4% 7.36g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	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	27% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.48% 0.47mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	12.6% 50.5μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.39% 0.009μg	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 sandwich, special dietary	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	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	29.8% 2.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.7mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	20.6% 144mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	5.95% 3.27μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.093% 3.46g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, special dietary vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 15.8 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary 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 sandwich, special dietary vs Sunflower Seeds:

• Cookies, peanut butter sandwich, special dietary have 50 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 6.2 times more Copper, 1.9 times more Iron, 5.8 times more Magnesium, 2.5 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 13.9 times more Selenium and 4.4 times more Zinc than Cookies, peanut butter sandwich, special dietary.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter sandwich, special dietary have 1.2 times more Saturated Fat, 10 times more Omega 3 and 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.8 times more Omega 6 and 1.9 times more Protein than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.