Comparing Nutrients in 100 calories Cookie, with peanut butter filling, chocolate-coated VS Toasted Sunflower Seeds

Weight per 100 calories

• Cookie, with peanut butter filling, chocolate-coated: 18g
• Toasted Sunflower Seeds: 16g

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

Which food has more nutrients per 100 calories - Cookie, with peanut butter filling, chocolate-coated or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.48% 6.3g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.4g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	1.64% 0.62g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.08% 0.025mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	10% 0.13mg	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	2.8% 11.2μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.074% 0.002μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.25% 0.23mg	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	5.12% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.62% 6.23mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	33% 0.3mg	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	4.67% 0.37mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	0.72% 3.02mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	5.28% 0.12mg	15% 0.34mg	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	0.94% 6.6mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	1.14% 38.6mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.4% 66mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	0.32% 0.036mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookie, with peanut butter filling, chocolate-coated vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 13.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookie, with peanut butter filling, chocolate-coated vs Toasted Sunflower Seeds:

• Cookie, with peanut butter filling, chocolate-coated has 136.2 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 2.9 times more Iron, 6.9 times more Magnesium, 2.8 times more Manganese, 28.4 times more Phosphorus, 2.1 times more Potassium and 24.1 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookie, with peanut butter filling, chocolate-coated has 3.6 times more Saturated Fat, 3.4 times more Omega 3 and 2.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 5.6 times more Omega 6, 3 times more Fiber and 1.9 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.