Comparing Nutrients in 100 calories Cookies, peanut butter, commercially prepared, soft-typeVS Sunflower Seeds

Weight per 100 calories

Cookies, peanut butter, commercially prepared, soft-type

22g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, peanut butter, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, peanut butter, commercially prepared, soft-type having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Cookies, peanut butter, commercially prepared, soft-type

47%

49%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cookies, peanut butter, commercially prepared, soft-typevs 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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5.5%5.34g

Fat

9.1%8.8g

5.34 gvs8.8 g

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

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4.2%1.35g

Saturated Fat

2.4%0.76g

1.35 gvs0.76 g

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

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1.55%0.025g

Omega 3

0.64%0.01g

0.025 gvs0.01 g

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

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5.46%0.93g

Omega 6

23.2%3.95g

0.93 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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9.7%12.6g

Carbohydrate

2.63%3.42g

12.6 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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0.98%0.37g

Fiber

3.88%1.47g

0.37 gvs1.47 g

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

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2.07%1.16g

Protein

6.35%3.56g

1.16 gvs3.56 g

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

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Vitamins

Cookies, peanut butter, commercially prepared, soft-typevs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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4.52%0.054mg

Vitamin B1

21%0.25mg

Thiamine

0.054 mgvs0.25 mg

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

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2.78%0.036mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.036 mgvs0.061 mg

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

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2.95%0.47mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs1.43 mg

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

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1.6%0.079mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.079 mgvs0.19 mg

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

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0.45%0.006mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.006 mgvs0.23 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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3.67%14.7μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

14.7 μgvs39 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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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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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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, peanut butter, commercially prepared, soft-typevs Sunflower Seeds

0.26%2.63mg

Calcium

1.34%13.4mg

2.63 mgvs13.4 mg

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

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1.95%0.018mg

Copper

34.2%0.31mg

0.018 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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2.43%0.19mg

Iron

11.2%0.9mg

0.19 mgvs0.9 mg

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

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1.67%7mg

Magnesium

13.3%55.7mg

7 mgvs55.7 mg

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

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4.1%0.094mg

Manganese

14.5%0.33mg

0.094 mgvs0.33 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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2.7%19mg

Phosphorus

16%113mg

19 mgvs113 mg

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

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0.69%23.4mg

Potassium

3.25%110mg

23.4 mgvs110 mg

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

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1.75%0.96μg

Selenium

16.5%9.08μg

0.96 μgvs9.08 μg

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

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4.9%73.5mg

Sodium

0.1%1.54mg

73.5 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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0.068%2.5g

Water

0.022%0.81g

2.5 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, peanut butter, commercially prepared, soft-type vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 39 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, peanut butter, commercially prepared, soft-type.
Both Cookies, peanut butter, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

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

Cookies, peanut butter, commercially prepared, soft-type have 47.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Calcium, 17.6 times more Copper, 4.6 times more Iron, 7.9 times more Magnesium, 3.5 times more Manganese, 5.9 times more Phosphorus, 4.7 times more Potassium, 9.4 times more Selenium and 7.1 times more Zinc than Cookies, peanut butter, commercially prepared, soft-type.

Comparison of macro-nutrients per 100 calories:

Cookies, peanut butter, commercially prepared, soft-type have 1.8 times more Saturated Fat, 2.4 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 4.3 times more Omega 6, 4 times more Fiber and 3.1 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
Both Cookies, peanut butter, commercially prepared, soft-type and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Cookies, peanut butter, commercially prepared, soft-type as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, peanut butter, commercially prepared, soft-typeVS Cookies, peanut butter sandwich, regularSunflower SeedsVS Cookies, peanut butter sandwich, regularCookies, peanut butter, commercially prepared, soft-typeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cookies, peanut butter, commercially prepared, soft-typeVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: