Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cerealVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, chocolate, made with rice cereal
3%
40%
57%
Oil Roasted Sunflower Seeds
13%
73%
14%
5 oz ▼

Macro Nutrients

21.5%624kcal
Energy
29%839kcal
624 kcalvs839 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy
28.3%27.4g
Fat
75%72.7g
27.4 gvs72.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
50%16g
Saturated Fat
31.3%10g
16 gvs10 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat
13.6%0.22g
Omega 3
7.18%0.11g
0.22 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
24%4.05g
Omega 6
285%48.5g
4.05 gvs48.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol
69%89.7g
Carbohydrate
25%32.4g
89.7 gvs32.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
79%57g
Sugars
6.1%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
57 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose
NA
Glucose
%1.05g
NA gvs1.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose
NA
Sucrose
%3.36g
NA gvs3.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
5.97%2.27g
Fiber
39.5%15g
2.27 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
8.18%4.58g
Protein
50.8%28.4g
4.58 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
41%0.49mg
Vitamin B1
37.8%0.45mg
Thiamine
0.49 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1
43.7%0.57mg
Vitamin B2
30.5%0.4mg
Riboflavin
0.57 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
31.4%5mg
Vitamin B3
36.6%5.85mg
Niacin, nicotinic acid, niacinamide
5 mgvs5.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
197%9.84mg
Pantothenic acid
NA mgvs9.84 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
35.8%0.46mg
Vitamin B6
86.4%1.12mg
Pyridoxine
0.46 mgvs1.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
8.5%34μg
Vitamin B9
83%332μg
Folates and Folic Acid
34 μgvs332 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
4.13%0.099μg
Vitamin B12
0%0μg
Cobalamin
0.099 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.73%1.56mg
Ascorbic acid
0 mgvs1.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
18.5%2.78mg
Vitamin E
343%51.5mg
Tocopherols and Tocotrienols
2.78 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E
4.72%5.67μg
Vitamin K
3.66%4.4μg
Phytomenadione or phylloquinone
5.67 μgvs4.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

4.54%45.4mg
Calcium
12.3%123mg
45.4 mgvs123 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
28.3%0.26mg
Copper
284%2.56mg
0.26 mgvs2.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride
44%3.53mg
Iron
76%6.07mg
3.53 mgvs6.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
13%54mg
Magnesium
43%180mg
54 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
NA
Manganese
128%2.95mg
NA mgvs2.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum
19.4%136mg
Phosphorus
231%1615mg
136 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
9.46%322mg
Potassium
20%685mg
322 mgvs685 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
24%13μg
Selenium
202%111μg
13 μgvs111 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
20%298mg
Sodium
0.28%4.25mg
298 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
8.63%0.95mg
Zinc
67%7.4mg
0.95 mgvs7.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.5%18.5g
Water
0.059%2.2g
18.5 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water
Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Oil Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: