Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coatingVS Sunflower Seeds

Weight per 300 calories

Cookie, chocolate, with icing or coating

59.2g

Sunflower Seeds

51.4g

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

Which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Baked Products rich in Energy

14.8%14.3g

Fat

27.3%26.4g

14.3 gvs26.4 g

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

Find Baked Products rich in Fat

30.5%9.76g

Saturated Fat

7.15%2.3g

9.76 gvs2.3 g

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

Find Baked Products rich in Saturated Fat

7.88%0.13g

Omega 3

1.93%0.031g

0.13 gvs0.031 g

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

Find Baked Products rich in Omega 3

11.8%2g

Omega 6

69.7%12g

2 gvs12 g

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

Find Baked Products 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 Baked Products rich in Cholesterol

31%40g

Carbohydrate

7.9%10.3g

40 gvs10.3 g

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

Find Baked Products rich in Carbohydrate

26%19g

Sugars

1.86%1.35g

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

19 gvs1.35 g

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

Find Baked Products 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 Baked Products rich in Fructose

Glucose

NA gvsNA g

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

Find Baked Products rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Baked Products rich in Sucrose

3.6%1.36g

Fiber

11.6%4.4g

1.36 gvs4.4 g

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

Find Baked Products rich in Fiber

4.75%2.66g

Protein

19%10.7g

2.66 gvs10.7 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookie, chocolate, with icing or coatingvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

14.3%0.17mg

Vitamin B1

63.4%0.76mg

Thiamine

0.17 mgvs0.76 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

8.65%0.11mg

Vitamin B2

14%0.18mg

Riboflavin

0.11 mgvs0.18 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

9.25%1.48mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.48 mgvs4.3 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.05%0.014mg

Vitamin B6

53%0.69mg

Pyridoxine

0.014 mgvs0.69 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

8.58%34.3μg

Vitamin B9

29%117μg

Folates and Folic Acid

34.3 μgvs117 μg

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

Find Baked Products rich in Vitamin B9

0.49%0.012μg

Vitamin B12

0%0μg

Cobalamin

0.012 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products 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 Baked Products rich in Vitamin D Buy Vegan Vitamin D

11%1.65mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

1.65 mgvs18 mg

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

Find Baked Products rich in Vitamin E

3.4%4.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.1 μgvs0 μg

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

Find Baked Products rich in Vitamin K

Minerals

Cookie, chocolate, with icing or coatingvs Sunflower Seeds

0.89%8.88mg

Calcium

4%40mg

8.88 mgvs40 mg

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

Find Baked Products rich in Calcium

17.6%0.16mg

Copper

103%0.92mg

0.16 mgvs0.92 mg

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

Find Baked Products 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 Baked Products rich in Fluoride

22%1.78mg

Iron

33.7%2.7mg

1.78 mgvs2.7 mg

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

Find Baked Products rich in Iron

3.52%14.8mg

Magnesium

39.8%167mg

14.8 mgvs167 mg

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

Find Baked Products rich in Magnesium

Manganese

43.6%1mg

NA mgvs1 mg

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

Find Baked Products 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 Baked Products rich in Molybdenum

6.34%44.4mg

Phosphorus

48.4%339mg

44.4 mgvs339 mg

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

Find Baked Products rich in Phosphorus

1.65%56.2mg

Potassium

9.75%331mg

56.2 mgvs331 mg

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

Find Baked Products rich in Potassium

12.7%7μg

Selenium

49.5%27.2μg

7 μgvs27.2 μg

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

Find Baked Products rich in Selenium

15%225mg

Sodium

0.31%4.62mg

225 mgvs4.62 mg

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

Find Baked Products rich in Sodium

1.6%0.18mg

Zinc

23.3%2.57mg

0.18 mgvs2.57 mg

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

Find Baked Products rich in Zinc

0.032%1.2g

Water

0.066%2.43g

1.2 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Cookie, chocolate, with icing or coating vs Sunflower Seeds:

Cookie, chocolate, with icing or coating has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 50.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 10.9 times more Vitamin E than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookie, chocolate, with icing or coating vs Sunflower Seeds:

Cookie, chocolate, with icing or coating has 48.6 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.5 times more Calcium, 5.9 times more Copper, 1.5 times more Iron, 11.3 times more Magnesium, 7.6 times more Phosphorus, 5.9 times more Potassium, 3.9 times more Selenium and 14.5 times more Zinc than Cookie, chocolate, with icing or coating.

Comparison of macro-nutrients per 300 calories:

Cookie, chocolate, with icing or coating has 4.3 times more Saturated Fat, 4.1 times more Omega 3, 3.9 times more Carbohydrate and 14.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 5.9 times more Omega 6, 3.2 times more Fiber and 4 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheatSunflower SeedsVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coatingVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: