Comparing Nutrients in 100 calories Sunflower Seeds VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 100 calories

• Sunflower Seeds: 17g
• Cookies, chocolate chip, commercially prepared, soft-type: 22.5g

Sunflower Seeds have 1.3 times more energy per 100g than Cookies, chocolate chip, commercially prepared, soft-type. It has very high energy density when compared to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	6.86% 2.2g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	2.28% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	11.4% 15g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	11.5% 8.36g	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	1.97% 1.43g	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	% 1.88g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 4.98g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.07% 0.41g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	2.63% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.62% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.87% 0.011mg	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	9.7% 39μg	1.52% 6.1μg	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	0.27% 0.24mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.38% 3.83mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	5.7% 0.051mg	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	11.2% 0.9mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.56% 6.53mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	4.14% 0.095mg	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	16% 113mg	1.96% 13.7mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.86% 29.3mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	4.14% 62mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.06% 2.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dried Sunflower Seed Kernels have 8 times more Vitamin B1, 3.1 times more Vitamin B3, 2.4 times more Vitamin B5, 20.5 times more Vitamin B6, 6.4 times more Vitamin B9 and 17.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B2 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 6 times more Copper, 8.5 times more Magnesium, 3.5 times more Manganese, 8.2 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium and 7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 40.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2 times more Fat, 10.2 times more Omega 6, 3.6 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.9 times more Saturated Fat, 4.3 times more Carbohydrate and 18.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.