Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cookies, sugar wafers with creme filling, regular

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cookies, sugar wafers with creme filling, regular: 100g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	37% 12g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	5.73% 0.092g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	15% 2.54g	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	54% 70.4g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	59% 42.8g	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	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 40.4g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	7.87% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	3.3% 0.043mg	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	19% 76.7μg	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	1.03% 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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	7.3% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	18.2% 0.42mg	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	10.2% 71.7mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	3.43% 117mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	6.84% 103mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.045% 1.65g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cookies, Sugar Wafers With Creme Filling, Regular Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cookies, sugar wafers with creme filling, regular:

• 500 calories of Oil Roasted Sunflower Seeds have 7.3 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 14.9 times more Vitamin B5, 15.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 12.3 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular:

• 500 calories of Oil Roasted Sunflower Seeds have 23.2 times more Copper, 6.7 times more Magnesium, 4.2 times more Manganese, 13.4 times more Phosphorus, 3.5 times more Potassium, 17.9 times more Selenium and 10.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Oil Roasted Sunflower Seeds and Cookies, sugar wafers with creme filling, regular contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Copper, Magnesium, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.9 times more Fat, 11.4 times more Omega 6, 5.6 times more Fiber and 4.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 500 kcal of Cookies, sugar wafers with creme filling, regular contain 2 times more Saturated Fat, 3.6 times more Carbohydrate and 16.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Omega 3 in 500 calories.