Comparing Nutrients in 100 calories Sunflower SeedsVS Cookies, sugar wafer, chocolate-covered

Weight per 100 calories

Sunflower Seeds

17g

Cookies, sugar wafer, chocolate-covered

19g

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

Which food has more nutrients per 100 calories - Sunflower Seeds or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cookies, sugar wafer, chocolate-covered

47%

50%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cookies, sugar wafer, chocolate-covered

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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9.1%8.8g

Fat

5.4%5.25g

8.8 gvs5.25 g

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

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2.4%0.76g

Saturated Fat

10.2%3.28g

0.76 gvs3.28 g

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

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0.64%0.01g

Omega 3

3.43%0.055g

0.01 gvs0.055 g

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

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23.2%3.95g

Omega 6

4.35%0.74g

3.95 gvs0.74 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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2.63%3.42g

Carbohydrate

9.65%12.5g

3.42 gvs12.5 g

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

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0.62%0.45g

Sugars

13.6%9.83g

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

0.45 gvs9.83 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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%0.43g

Sucrose

0.43 gvsNA g

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

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3.88%1.47g

Fiber

1.7%0.65g

1.47 gvs0.65 g

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

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6.35%3.56g

Protein

1.17%0.66g

3.56 gvs0.66 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cookies, sugar wafer, chocolate-covered

0.057%0.51μg

Vitamin A

0.021%0.19μg

RAE, retinol activity equivalents

0.51 μgvs0.19 μg

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

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21%0.25mg

Vitamin B1

1.5%0.018mg

Thiamine

0.25 mgvs0.018 mg

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

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4.68%0.061mg

Vitamin B2

3.14%0.041mg

Riboflavin

0.061 mgvs0.041 mg

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

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8.92%1.43mg

Vitamin B3

0.76%0.12mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.12 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

Pantothenic acid

0.19 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

0.7%0.009mg

Pyridoxine

0.23 mgvs0.009 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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9.7%39μg

Vitamin B9

0.71%2.85μg

Folates and Folic Acid

39 μgvs2.85 μg

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

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0%0μg

Vitamin B12

1.2%0.029μg

Cobalamin

0 μgvs0.029 μg

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

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0.27%0.24mg

Vitamin C

0%0mg

Ascorbic acid

0.24 mgvs0 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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40%6.02mg

Vitamin E

2.74%0.41mg

Tocopherols and Tocotrienols

6.02 mgvs0.41 mg

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

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0%0μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

0 μgvs1.3 μg

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

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Minerals

Sunflower Seedsvs Cookies, sugar wafer, chocolate-covered

1.34%13.4mg

Calcium

0%0mg

13.4 mgvs0 mg

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

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34.2%0.31mg

Copper

5.6%0.05mg

0.31 mgvs0.05 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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11.2%0.9mg

Iron

2.95%0.24mg

0.9 mgvs0.24 mg

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

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13.3%55.7mg

Magnesium

2.04%8.56mg

55.7 mgvs8.56 mg

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

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14.5%0.33mg

Manganese

0.33 mgvsNA 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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16%113mg

Phosphorus

3.18%22.2mg

113 mgvs22.2 mg

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

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3.25%110mg

Potassium

1.74%59mg

110 mgvs59 mg

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

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16.5%9.08μg

Selenium

1.87%1.03μg

9.08 μgvs1.03 μg

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

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0.1%1.54mg

Sodium

1.75%26.2mg

1.54 mgvs26.2 mg

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

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7.8%0.86mg

Zinc

1.05%0.12mg

0.86 mgvs0.12 mg

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

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0.022%0.81g

Water

0.009%0.33g

0.81 gvs0.33 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 Sunflower Seeds vs Cookies, sugar wafer, chocolate-covered:

Dried Sunflower Seed Kernels have 14.2 times more Vitamin B1, 1.5 times more Vitamin B2, 11.7 times more Vitamin B3, 25.2 times more Vitamin B6, 13.6 times more Vitamin B9 and 14.7 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cookies, sugar wafer, chocolate-covered:

Dried Sunflower Seed Kernels have more Calcium, 6.1 times more Copper, 3.8 times more Iron, 6.5 times more Magnesium, 5.1 times more Phosphorus, 1.9 times more Potassium, 8.8 times more Selenium and 7.4 times more Zinc than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 17 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 1.7 times more Fat, 5.3 times more Omega 6, 2.3 times more Fiber and 5.4 times more Protein than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 4.3 times more Saturated Fat, 5.3 times more Omega 3, 3.7 times more Carbohydrate and 21.9 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, sugar wafer, chocolate-coveredVS Roasted Sunflower SeedsSunflower SeedsVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Cookies, sugar wafer, chocolate-covered

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: