Comparing Nutrients in 100 calories Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Roasted Sunflower Seeds

Weight per 100 calories

• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 20g
• Roasted Sunflower Seeds: 17g

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

Discover which food has more nutrients per 100 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.58% 4.44g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	12% 8.8g	0.65% 0.47g	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	0.14% 0.1g	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	% 0.098g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.12% 0.63g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.6% 0.14mg	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	NA	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.34% 3.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.012mg	35% 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	1.13% 0.09mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	0.81% 3.4mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	15.8% 0.36mg	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	1.35% 9.4mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	NA	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	0.53% 0.058mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.011% 0.41g	0.006% 0.21g	3700g per day for Men 19-50 years

Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Roasted Sunflower Seeds:

• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Roasted Sunflower Seeds:

• 100 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 82.4 times more Sodium than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Copper, 7.2 times more Iron, 6.5 times more Magnesium, 8.8 times more Manganese, 21.1 times more Phosphorus, 5.1 times more Potassium and 15.6 times more Zinc than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• 100 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 1.3 times more Saturated Fat, 13.6 times more Omega 3, 3.5 times more Carbohydrate and 18.8 times more Sugars than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 9.5 times more Omega 6, 9.5 times more Fiber and 5.3 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies provide inadequate amounts of Fiber and Protein
• 100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3