Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 100 calories

Roasted Sunflower Seeds

17g

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

21g

Roasted Sunflower Seeds have 1.2 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated having very high energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

46%

51%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

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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8.82%8.56g

Fat

5.66%5.5g

8.56 gvs5.5 g

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

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2.8%0.9g

Saturated Fat

4.82%1.54g

0.9 gvs1.54 g

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

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0.74%0.012g

Omega 3

1.9%0.03g

0.012 gvs0.03 g

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

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33%5.63g

Omega 6

3.5%0.59g

5.63 gvs0.59 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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3.2%4.14g

Carbohydrate

10.6%14g

4.14 gvs14 g

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

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0.65%0.47g

Sugars

14.2%10.3g

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

0.47 gvs10.3 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

NA gvsNA g

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

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5%1.9g

Fiber

2.84%1.1g

1.9 gvs1.1 g

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

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5.93%3.32g

Protein

1.34%0.75g

3.32 gvs0.75 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

Roasted Sunflower Seedsvs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

0%0μg

Vitamin A

0.046%0.42μg

RAE, retinol activity equivalents

0 μgvs0.42 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

1.5%0.018mg

Vitamin B1

1.65%0.02mg

Thiamine

0.018 mgvs0.02 mg

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

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3.25%0.042mg

Vitamin B2

3.26%0.042mg

Riboflavin

0.042 mgvs0.042 mg

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

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7.56%1.2mg

Vitamin B3

1.8%0.29mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.29 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

24%1.2mg

Vitamin B5

0.74%0.037mg

Pantothenic acid

1.2 mgvs0.037 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

10.6%0.14mg

Vitamin B6

0.7%0.009mg

Pyridoxine

0.14 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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10%40.7μg

Vitamin B9

0.94%3.74μg

Folates and Folic Acid

40.7 μgvs3.74 μg

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

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0%0μg

Vitamin B12

0.43%0.01μg

Cobalamin

0 μgvs0.01 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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30%4.5mg

Vitamin E

2.2%0.33mg

Tocopherols and Tocotrienols

4.5 mgvs0.33 mg

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

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0.39%0.46μg

Vitamin K

1.94%2.33μg

Phytomenadione or phylloquinone

0.46 μgvs2.33 μg

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

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Minerals

Roasted Sunflower Seedsvs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

1.2%12mg

Calcium

0.73%7.28mg

12 mgvs7.28 mg

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

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35%0.31mg

Copper

7.28%0.065mg

0.31 mgvs0.065 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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8.16%0.65mg

Iron

8.13%0.65mg

0.65 mgvs0.65 mg

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

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5.28%22mg

Magnesium

1.93%8.1mg

22 mgvs8.1 mg

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

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15.8%0.36mg

Manganese

3.36%0.077mg

0.36 mgvs0.077 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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28.4%198mg

Phosphorus

2.67%18.7mg

198 mgvs18.7 mg

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

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4.3%146mg

Potassium

1.47%50mg

146 mgvs50 mg

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

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24.8%13.6μg

Selenium

1.2%0.67μg

13.6 μgvs0.67 μg

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

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0.034%0.52mg

Sodium

4.5%67.8mg

0.52 mgvs67.8 mg

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

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8.26%0.91mg

Zinc

1.1%0.12mg

0.91 mgvs0.12 mg

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

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0.006%0.21g

Water

0.011%0.42g

0.21 gvs0.42 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 Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B3, 32.7 times more Vitamin B5, 15.1 times more Vitamin B6, 10.9 times more Vitamin B9 and 13.7 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Calcium, 4.8 times more Copper, 2.7 times more Magnesium, 4.7 times more Manganese, 10.6 times more Phosphorus, 2.9 times more Potassium, 20.5 times more Selenium and 7.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 131.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat, 9.5 times more Omega 6, 1.8 times more Fiber and 4.4 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.7 times more Saturated Fat, 2.6 times more Omega 3, 3.3 times more Carbohydrate and 22 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookies, chocolate sandwich, with creme filling, regular, chocolate-coatedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cookies, chocolate sandwich, with extra creme fillingCookies, chocolate sandwich, with creme filling, regular, chocolate-coatedVS Cookies, chocolate sandwich, with extra creme filling

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: