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Comparing Nutrients in 100 calories Cookies, chocolate sandwich, with creme filling, regular, chocolate-coatedVS Sunflower Seeds

Weight per 100 calories

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated
21g
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, chocolate sandwich, with creme filling, regular, chocolate-coated or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated
3%
46%
51%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coatedvs Sunflower Seeds
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.66%5.5g
Fat
9.1%8.8g
5.5 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.82%1.54g
Saturated Fat
2.4%0.76g
1.54 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.9%0.03g
Omega 3
0.64%0.01g
0.03 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.5%0.59g
Omega 6
23.2%3.95g
0.59 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.6%14g
Carbohydrate
2.63%3.42g
14 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.2%10.3g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.3 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.84%1.1g
Fiber
3.88%1.47g
1.1 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.34%0.75g
Protein
6.35%3.56g
0.75 gvs3.56 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

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coatedvs Sunflower Seeds
0.046%0.42μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0.42 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.65%0.02mg
Vitamin B1
21%0.25mg
Thiamine
0.02 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.26%0.042mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.042 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.8%0.29mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.29 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.74%0.037mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.037 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.7%0.009mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.009 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.94%3.74μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
3.74 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.43%0.01μg
Vitamin B12
0%0μg
Cobalamin
0.01 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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2.2%0.33mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0.33 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.94%2.33μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.33 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coatedvs Sunflower Seeds
0.73%7.28mg
Calcium
1.34%13.4mg
7.28 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.28%0.065mg
Copper
34.2%0.31mg
0.065 mgvs0.31 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 .

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8.13%0.65mg
Iron
11.2%0.9mg
0.65 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.93%8.1mg
Magnesium
13.3%55.7mg
8.1 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.36%0.077mg
Manganese
14.5%0.33mg
0.077 mgvs0.33 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 .

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2.67%18.7mg
Phosphorus
16%113mg
18.7 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.47%50mg
Potassium
3.25%110mg
50 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.2%0.67μg
Selenium
16.5%9.08μg
0.67 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.5%67.8mg
Sodium
0.1%1.54mg
67.8 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
7.8%0.86mg
0.12 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.011%0.42g
Water
0.022%0.81g
0.42 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Sunflower Seeds:
Comparing minerals per 100 calories for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coatedVS Cookies, chocolate sandwich, with extra creme fillingSunflower SeedsVS Cookies, chocolate sandwich, with extra creme fillingCookies, chocolate sandwich, with creme filling, regular, chocolate-coatedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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