Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regular VS Sunflower Seeds

Weight per 500 calories

• Cookies, sugar wafers with creme filling, regular: 100g
• 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, sugar wafers with creme filling, regular or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	54% 70.4g	13% 17g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 40.4g	% 2.14g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	3.07% 0.037mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.87% 0.39mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	19% 76.7μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.6% 2.5mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	46.4% 3.7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	10.2% 71.7mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, sugar wafers with creme filling, regular vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 34.4 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 26.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 12.1 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafers with creme filling, regular vs Sunflower Seeds:

• Cookies, sugar wafers with creme filling, regular have 13.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 23.4 times more Copper, 17.5 times more Magnesium, 4 times more Manganese, 7.9 times more Phosphorus, 4.7 times more Potassium, 12.3 times more Selenium and 10 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, sugar wafers with creme filling, regular have 3.1 times more Saturated Fat, 1.8 times more Omega 3, 4.1 times more Carbohydrate and 19.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 7.8 times more Omega 6, 4.6 times more Fiber and 4.7 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.