Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cookies, oatmeal sandwich, with creme filling

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cookies, oatmeal sandwich, with creme filling: 126g

Roasted Sunflower Seeds have 1.5 times more energy per 100g than Cookies, oatmeal sandwich, with creme filling. It has very high energy density when compared to other foods. Cookies, oatmeal sandwich, with creme filling having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Cookies, oatmeal 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	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	51.7% 8.8g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	54.3% 39.4g	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	8.6% 3.27g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.45% 0.058mg	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% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.013μg	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	0.21% 1.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	6% 60mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	19% 0.17mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	45% 1.04mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.75% 27.8g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cookies, Oatmeal Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cookies, oatmeal sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 4.2 times more Vitamin B3, 16.7 times more Vitamin B5, 12 times more Vitamin B6, 4.3 times more Vitamin B9 and 8.1 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 3.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Roasted Sunflower Seeds have 9.1 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 8.4 times more Phosphorus, 4.3 times more Potassium, 8 times more Selenium and 5.4 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 243.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.9 times more Fat, 3.2 times more Omega 6, 2.9 times more Fiber and 5.1 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Saturated Fat, 9.3 times more Omega 3, 3.4 times more Carbohydrate and 16.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein