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Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cookies, gluten-free, vanilla sandwich, with creme filling

Weight per 100 calories

Roasted Sunflower Seeds
17g
Cookies, gluten-free, vanilla sandwich, with creme filling
20.3g

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

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, gluten-free, vanilla sandwich, with creme filling?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cookies, gluten-free, vanilla sandwich, with creme filling
2%
37%
61%
100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookies, gluten-free, vanilla sandwich, with creme filling
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
8.82%8.56g
Fat
4.3%4.15g
8.56 gvs4.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.8%0.9g
Saturated Fat
4.44%1.42g
0.9 gvs1.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.74%0.012g
Omega 3
5.45%0.087g
0.012 gvs0.087 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
33%5.63g
Omega 6
2.88%0.49g
5.63 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
3.2%4.14g
Carbohydrate
11.6%15g
4.14 gvs15 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.65%0.47g
Sugars
13%9.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.47 gvs9.47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.11%0.077g
≤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 gvs0.077 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.18g
NA gvs0.18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%9.2g
NA gvs9.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
5%1.9g
Fiber
0.27%0.1g
1.9 gvs0.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.93%3.32g
Protein
0.96%0.54g
3.32 gvs0.54 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, gluten-free, vanilla sandwich, with creme filling
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA 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
NA
Thiamine
0.018 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
3.25%0.042mg
Vitamin B2
NA
Riboflavin
0.042 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
7.56%1.2mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
1.2 mgvsNA 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
NA
Pantothenic acid
1.2 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
10.6%0.14mg
Vitamin B6
NA
Pyridoxine
0.14 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
10%40.7μg
Vitamin B9
NA
Folates and Folic Acid
40.7 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.27%0.24mg
Vitamin C
NA
Ascorbic acid
0.24 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
30%4.5mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.5 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0.39%0.46μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.46 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Cookies, gluten-free, vanilla sandwich, with creme filling
1.2%12mg
Calcium
0.28%2.84mg
12 mgvs2.84 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
35%0.31mg
Copper
1%0.009mg
0.31 mgvs0.009 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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 .

Find Nuts and Seeds rich in Fluoride
8.16%0.65mg
Iron
0.86%0.069mg
0.65 mgvs0.069 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
5.28%22mg
Magnesium
0.63%2.64mg
22 mgvs2.64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
15.8%0.36mg
Manganese
2%0.046mg
0.36 mgvs0.046 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds 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 .

Find Nuts and Seeds rich in Molybdenum
28.4%198mg
Phosphorus
1.13%7.9mg
198 mgvs7.9 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
4.3%146mg
Potassium
0.63%21.3mg
146 mgvs21.3 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
24.8%13.6μg
Selenium
NA
13.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.034%0.52mg
Sodium
2.7%40.8mg
0.52 mgvs40.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
8.26%0.91mg
Zinc
0.42%0.047mg
0.91 mgvs0.047 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.006%0.21g
Water
0.009%0.34g
0.21 gvs0.34 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cookies, gluten-free, vanilla sandwich, with creme filling:
Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cookies, gluten-free, vanilla sandwich, with creme filling:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookies, gluten-free, vanilla sandwich, with creme fillingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS White Gluten-Free Bread made with potato extract, rice starch, and rice flourCookies, gluten-free, vanilla sandwich, with creme fillingVS White Gluten-Free Bread made with potato extract, rice starch, and rice flour
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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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