Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cookies, chocolate chip sandwich, with creme filling

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cookies, chocolate chip sandwich, with creme filling: 118g

Oil Roasted Sunflower Seeds have 1.4 times more energy per 100g than Cookies, chocolate chip sandwich, with creme filling. It has very high energy density when compared to other foods. Cookies, chocolate chip sandwich, with creme filling having very high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	62% 45g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	0% 0g	38g per day for Men 19-50 years
Protein	30.3% 17g	6.18% 3.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip 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	22.5% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	1.7% 0.022mg	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	49.4% 198μg	16.5% 66μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.98% 0.024μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	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	205% 30.7mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	4.1% 4.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	27.6% 0.25mg	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	45% 3.6mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	NA	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	137% 962mg	9.9% 69.4mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	25.2% 14μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	7.38% 0.81mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.48% 17.6g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cookies, Chocolate Chip Sandwich, With Creme Filling Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 29.9 times more Vitamin B6, 3 times more Vitamin B9 and 14.2 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate chip sandwich, with creme filling provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate chip 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 Oil Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

• 500 calories of Oil Roasted Sunflower Seeds have 6.1 times more Copper, 2.9 times more Iron, 3.6 times more Magnesium, 13.9 times more Phosphorus, 3.7 times more Potassium, 4.8 times more Selenium and 5.4 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 500 kcal of Cookies, chocolate chip sandwich, with creme filling contain 129.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 2.1 times more Fat, 4.1 times more Omega 6, more Fiber and 4.9 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 500 kcal of Cookies, chocolate chip sandwich, with creme filling contain 6.4 times more Omega 3, 3.9 times more Carbohydrate and 17.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate chip sandwich, with creme filling offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber and Protein