Comparing Nutrients in 500 calories Sunflower Seeds VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cookies, gluten-free, chocolate wafer: 92g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	44.7% 58g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	52.3% 38g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 34.3g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	26.6% 0.24mg	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	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	16.5% 0.38mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.034% 1.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:

• Dried Sunflower Seed Kernels have 6.4 times more Copper, 1.3 times more Iron, 7.3 times more Magnesium, 4.4 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 5.9 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 1.5 times more Calcium and 14.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Fat, 10 times more Omega 6, 5 times more Fiber and 4.7 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 3.7 times more Saturated Fat, 2.2 times more Omega 3, 3.4 times more Carbohydrate and 16.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 500 kcal.