Comparing Nutrients in 100 calories Cookies, gluten-free, lemon waferVS Roasted Sunflower Seeds

Weight per 100 calories

Cookies, gluten-free, lemon wafer

19.4g

Roasted 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, gluten-free, lemon wafer or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon wafervs Roasted 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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4.84%4.7g

Fat

8.82%8.56g

4.7 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.37%2.04g

Saturated Fat

2.8%0.9g

2.04 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.2%0.019g

Omega 3

0.74%0.012g

0.019 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.92%0.5g

Omega 6

33%5.63g

0.5 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11%14.4g

Carbohydrate

3.2%4.14g

14.4 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.3%8.2g

Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.2 gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

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

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%8.2g

Sucrose

8.2 gvsNA g

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

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0%0g

Fiber

5%1.9g

0 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g

Protein

5.93%3.32g

0 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, gluten-free, lemon wafervs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.73%0.009mg

Vitamin B1

1.5%0.018mg

Thiamine

0.009 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.1%0.014mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.014 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.079%0.013mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.013 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg

Vitamin B5

24%1.2mg

Pantothenic acid

0 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

0 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0.27%0.24mg

Ascorbic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.04%0.61mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.61 mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, gluten-free, lemon wafervs Roasted Sunflower Seeds

0.17%1.75mg

Calcium

1.2%12mg

1.75 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg

Copper

35%0.31mg

0 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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0.44%0.035mg

Iron

8.16%0.65mg

0.035 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.14%0.58mg

Magnesium

5.28%22mg

0.58 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.16%0.004mg

Manganese

15.8%0.36mg

0.004 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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1.1%7.57mg

Phosphorus

28.4%198mg

7.57 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.21%7mg

Potassium

4.3%146mg

7 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

24.8%13.6μg

0 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.44%21.6mg

Sodium

0.034%0.52mg

21.6 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.053%0.006mg

Zinc

8.26%0.91mg

0.006 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.006%0.22g

Water

0.006%0.21g

0.22 gvs0.21 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, gluten-free, lemon wafer vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 95.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.4 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, lemon wafer vs Roasted Sunflower Seeds:

Cookies, gluten-free, lemon wafer have 41.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.9 times more Calcium, more Copper, 18.7 times more Iron, 38 times more Magnesium, 98.3 times more Manganese, 26.2 times more Phosphorus, 20.9 times more Potassium, more Selenium and 156 times more Zinc than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, lemon wafer have 2.3 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Carbohydrate and 17.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, 11.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, lemon wafer as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingRoasted Sunflower SeedsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cookies, gluten-free, lemon waferVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, gluten-free, lemon wafer or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: