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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 104g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	17.5% 2.97g	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	53% 69g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	71% 51.5g	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.08μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	3.5% 0.046mg	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	4.68% 18.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.17% 0.052μg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	9.7% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	3.64% 36.4mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.65% 40.5mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	17% 0.39mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	6.05% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.056% 2.08g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 2.7 times more Vitamin B1, 2.4 times more Vitamin B3, 31.7 times more Vitamin B5, 14.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 18.7 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated 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 sandwich, with creme filling, regular, chocolate-coated:

• 500 calories of Oil Roasted Sunflower Seeds have 4.7 times more Copper, 2.6 times more Magnesium, 4.5 times more Manganese, 10.3 times more Phosphorus, 1.6 times more Potassium, 19.9 times more Selenium and 7.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 133.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.6 times more Fat, 9.7 times more Omega 6, 1.7 times more Fiber and 4.5 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.3 times more Saturated Fat, 3.6 times more Carbohydrate and 19.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide inadequate amounts of Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated provide inadequate amounts of Omega 3 in 500 calories.