Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cookies, graham crackers, chocolate-coated

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cookies, graham crackers, chocolate-coated: 100g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	26.6% 26g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	53.8% 17g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	51.4% 37.3g	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	25% 9.54g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.92% 0.064mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	6% 60mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	21.6% 0.19mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	20% 0.46mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cookies, graham crackers, chocolate-coated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 16 times more Vitamin B5, 10.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 22.6 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3 times more Vitamin B1 and 2.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 8.1 times more Copper, 1.6 times more Iron, 6.9 times more Magnesium, 3.9 times more Manganese, 11.4 times more Phosphorus, 2.7 times more Potassium, 6.1 times more Selenium and 22.7 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 102.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 6.3 times more Omega 6, 4.3 times more Fiber and 4.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.8 times more Saturated Fat, 3.2 times more Carbohydrate and 15.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.