Comparing Nutrients in 500 calories Sunflower Seed Flour VS Cookies, gingersnaps

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Cookies, gingersnaps: 120g

Cookies, gingersnaps have 1.3 times more energy per unit of mass than Partially Defatted Sunflower Seed Flour, which is very high in comparison to other foods. Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Cookies, gingersnaps?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Sunflower Seed Flour	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	33% 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	NA	g per day for Men 19-50 years
Fiber	21% 7.98g	6.96% 2.64g	38g per day for Men 19-50 years
Protein	132% 73.7g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, gingersnaps	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	9.06% 0.12mg	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	85% 340μg	26% 105μg	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	2.2% 2mg	0% 0mg	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	NA	7.77% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	17.5% 175mg	9.25% 93mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	40.7% 0.37mg	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	127% 10mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	81.3% 1.87mg	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	151% 1057mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	11% 6.13μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.17% 6.37g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Cookies, Gingersnaps Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Cookies, gingersnaps?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Cookies, gingersnaps:

• 500 calories of Sunflower Seed Flour have 20.3 times more Vitamin B1, 2.9 times more Vitamin B3, 22.2 times more Vitamin B5, 9.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cookies, gingersnaps.
• Both Sunflower Seed Flour and Cookies, gingersnaps provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cookies, gingersnaps have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Partially Defatted Sunflower Seed Flour as well as Cookies, gingersnaps have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Cookies, gingersnaps:

• 500 calories of Sunflower Seed Flour have 1.9 times more Calcium, 7.2 times more Copper, 1.3 times more Iron, 9 times more Magnesium, 1.6 times more Manganese, 10.6 times more Phosphorus, 14.6 times more Selenium and 11.5 times more Zinc than Cookies, gingersnaps.
• While 500 kcal of Cookies, gingersnaps contain 4 times more Potassium and 145 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 500 calories of Cookies, gingersnaps lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 3 times more Fiber and 11 times more Protein than Cookies, gingersnaps.
• While 500 kcal of Cookies, gingersnaps contain 4.8 times more Fat and 1.7 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cookies, gingersnaps offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gingersnaps provide inadequate amounts of Fiber
• Both Partially Defatted Sunflower Seed Flour as well as Cookies, gingersnaps provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.