Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

Roasted Sunflower Seeds have 1.2 times more energy per 100g than Cookies, gluten-free, chocolate sandwich, with creme filling. It has very high energy density when compared to other foods. Cookies, gluten-free, chocolate sandwich, with creme filling having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cookies, gluten-free, chocolate sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	71.3% 51.7g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 50.2g	g per day for Men 19-50 years
Fiber	25% 9.54g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	51% 204μg	0% 0μg	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	1.34% 1.2mg	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	149% 22.4mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	6% 60mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	30.6% 0.28mg	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	41% 3.26mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	23.6% 0.54mg	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	142% 992mg	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 14.7 times more Vitamin B3, 38.2 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 9.2 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 11.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Calcium, 5.7 times more Copper, 2.6 times more Magnesium, 3.3 times more Manganese, 13.4 times more Phosphorus, 4.4 times more Potassium, more Selenium and 6.5 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 112.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Fat, 15.3 times more Omega 6, 3.6 times more Fiber and 7.2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.9 times more Saturated Fat, 3.9 times more Carbohydrate and 22 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.