Comparing Nutrients in 500 calories Sunflower Seeds VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

Sunflower Seeds have 1.3 times more energy per 100g than Cookies, chocolate chip, commercially prepared, soft-type. It has very high energy density when compared to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57% 74g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	57.6% 41.8g	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	9.83% 7.13g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 25g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	4.33% 0.056mg	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	48.6% 194μg	7.6% 30.4μg	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	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	28.4% 0.26mg	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	56% 4.5mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	20.7% 0.48mg	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	80.7% 565mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dried Sunflower Seed Kernels have 8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 20.5 times more Vitamin B6, 6.4 times more Vitamin B9 and 17.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 6 times more Copper, 8.5 times more Magnesium, 3.5 times more Manganese, 8.2 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium and 7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 40.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2 times more Fat, 10.2 times more Omega 6, 3.6 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.9 times more Saturated Fat, 4.3 times more Carbohydrate and 18.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.