Comparing Nutrients in 100 calories Cookies, graham crackers, chocolate-coated VS Sunflower Seeds

Weight per 100 calories

• Cookies, graham crackers, chocolate-coated: 20g
• Sunflower Seeds: 17g

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

Which food has more nutrients per 100 calories - Cookies, graham crackers, chocolate-coated or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0.069% 0.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	0.62% 0.45g	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	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	% 0.43g	g per day for Men 19-50 years
Fiber	1.16% 0.44g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	17.7% 0.23mg	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	2.5% 10μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.022% 0.02mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.033% 0.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	34.2% 0.31mg	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	5% 0.4mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.2mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	14.5% 0.33mg	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	2.5% 17.4mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.57% 53.4mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B5, 18 times more Vitamin B6, 3.9 times more Vitamin B9 and 30.4 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, graham crackers, chocolate-coated vs Sunflower Seeds:

• Cookies, graham crackers, chocolate-coated have 34.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 7.9 times more Copper, 2.2 times more Iron, 17.4 times more Magnesium, 3.6 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium, 4.1 times more Selenium and 21.4 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 100 calories:

• Cookies, graham crackers, chocolate-coated have 4.5 times more Saturated Fat, 3.9 times more Carbohydrate and 16.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 4.4 times more Omega 6, 3.3 times more Fiber and 4.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.