Comparing Nutrients in 500 calories Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Roasted Sunflower Seeds

Weight per 500 calories

• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 100g
• Roasted Sunflower Seeds: 86g

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

Discover which food has more nutrients per 500 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	16% 20.7g	130g per day for Men 19-50 years
Sugars	60.7% 44g	3.23% 2.35g	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	0.7% 0.51g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	2.64% 1g	25% 9.54g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	NA	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	175% 1.57mg	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	5.64% 0.45mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	4.06% 17mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	79% 1.8mg	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	6.73% 47mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.028% 1.03g	3700g per day for Men 19-50 years

Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Roasted Sunflower Seeds:

• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Roasted Sunflower Seeds:

• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 82.4 times more Sodium than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Copper, 7.2 times more Iron, 6.5 times more Magnesium, 8.8 times more Manganese, 21.1 times more Phosphorus, 5.1 times more Potassium and 15.6 times more Zinc than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 1.3 times more Saturated Fat, 13.6 times more Omega 3, 3.5 times more Carbohydrate and 18.8 times more Sugars than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 9.5 times more Omega 6, 9.5 times more Fiber and 5.3 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies provide inadequate amounts of Fiber and Protein
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3