Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cookies, chocolate chip sandwich, with creme filling

37%

60%

1 kg ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookies, chocolate chip sandwich, with creme filling

201%5820kcal

Energy

147%4250kcal

5820 kcalvs4250 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

513%498g

Fat

182%177g

498 gvs177 g

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

Find Nuts and Seeds rich in Fat

163%52g

Saturated Fat

184%59g

52 gvs59 g

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

Find Nuts and Seeds rich in Saturated Fat

43%0.69g

Omega 3

233%3.72g

0.69 gvs3.72 g

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

Find Nuts and Seeds rich in Omega 3

1928%328g

Omega 6

354%60g

328 gvs60 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

185%241g

Carbohydrate

489%635g

241 gvs635 g

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

Find Nuts and Seeds rich in Carbohydrate

37.7%27.3g

Sugars

527%382g

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

27.3 gvs382 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

292%111g

Fiber

0%0g

111 gvs0 g

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

Find Nuts and Seeds rich in Fiber

345%193g

Protein

52.5%29.4g

193 gvs29.4 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 chip sandwich, with creme filling

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 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

88.3%1.06mg

Vitamin B1

205%2.46mg

Thiamine

1.06 mgvs2.46 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

189%2.46mg

Vitamin B2

128%1.66mg

Riboflavin

2.46 mgvs1.66 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

440%70.4mg

Vitamin B3

114%18.3mg

Niacin, nicotinic acid, niacinamide

70.4 mgvs18.3 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

1408%70.4mg

Vitamin B5

Pantothenic acid

70.4 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

618%8.04mg

Vitamin B6

14.6%0.19mg

Pyridoxine

8.04 mgvs0.19 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

593%2370μg

Vitamin B9

140%560μg

Folates and Folic Acid

2370 μgvs560 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

8.33%0.2μg

Cobalamin

0 μgvs0.2 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

15.6%14mg

Vitamin C

0%0mg

Ascorbic acid

14 mgvs0 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

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 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

1740%261mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

261 mgvs18.4 mg

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

Find Nuts and Seeds rich in Vitamin E

22.5%27μg

Vitamin K

35%42μg

Phytomenadione or phylloquinone

27 μgvs42 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, chocolate chip sandwich, with creme filling

70%700mg

Calcium

0%0mg

700 mgvs0 mg

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

Find Nuts and Seeds rich in Calcium

2033%18.3mg

Copper

234%2.1mg

18.3 mgvs2.1 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

475%38mg

Iron

133%10.6mg

38 mgvs10.6 mg

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

Find Nuts and Seeds rich in Iron

307%1290mg

Magnesium

59.5%250mg

1290 mgvs250 mg

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

Find Nuts and Seeds rich in Magnesium

917%21mg

Manganese

21 mgvsNA mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

1650%11550mg

Phosphorus

84.3%590mg

11550 mgvs590 mg

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

Find Nuts and Seeds rich in Phosphorus

250%8500mg

Potassium

27.6%940mg

8500 mgvs940 mg

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

Find Nuts and Seeds rich in Potassium

1442%793μg

Selenium

215%118μg

793 μgvs118 μg

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

Find Nuts and Seeds rich in Selenium

2%30mg

Sodium

186%2790mg

30 mgvs2790 mg

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

Find Nuts and Seeds rich in Sodium

481%53mg

Zinc

62.7%6.9mg

53 mgvs6.9 mg

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

Find Nuts and Seeds rich in Zinc

0.32%12g

Water

4.04%150g

12 gvs150 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 1 kilogram of Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 42.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 14.2 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
While Cookies, chocolate chip sandwich, with creme filling contain 2.3 times more Vitamin B1 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cookies, chocolate chip sandwich, with creme filling:

Dry Roasted Sunflower Seed Kernels no Salt have more Calcium, 8.7 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 19.6 times more Phosphorus, 9 times more Potassium, 6.7 times more Selenium and 7.7 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
While Cookies, chocolate chip sandwich, with creme filling contain 93 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 2.8 times more Fat, 5.4 times more Omega 6, more Fiber and 6.6 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
While Cookies, chocolate chip sandwich, with creme filling contain 5.4 times more Omega 3, 2.6 times more Carbohydrate and 14 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, chocolate chip sandwich, with creme filling have similar amounts of Saturated Fat per 1 kg.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookies, chocolate chip sandwich, with creme fillingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cookies, chocolate, made with rice cerealCookies, chocolate chip sandwich, with creme fillingVS Cookies, chocolate, made with rice cereal

Compare Foods

Comparing Nutrients in 1 kilogram Roasted Sunflower SeedsVS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: