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

Weight per 300 calories

Cookie, chocolate, with icing or coating

59.2g

Roasted Sunflower Seeds

51.5g

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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14.8%14.3g

Fat

26.5%25.7g

14.3 gvs25.7 g

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

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30.5%9.76g

Saturated Fat

8.4%2.7g

9.76 gvs2.7 g

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

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7.88%0.13g

Omega 3

2.22%0.036g

0.13 gvs0.036 g

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

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11.8%2g

Omega 6

99%17g

2 gvs17 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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31%40g

Carbohydrate

9.54%12.4g

40 gvs12.4 g

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

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26%19g

Sugars

1.94%1.4g

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

19 gvs1.4 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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3.6%1.36g

Fiber

15%5.72g

1.36 gvs5.72 g

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

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4.75%2.66g

Protein

17.8%9.96g

2.66 gvs9.96 g

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

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Vitamins

Cookie, chocolate, with icing or coatingvs Roasted Sunflower Seeds

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 .

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14.3%0.17mg

Vitamin B1

4.55%0.055mg

Thiamine

0.17 mgvs0.055 mg

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

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8.65%0.11mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.11 mgvs0.13 mg

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

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9.25%1.48mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.48 mgvs3.63 mg

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

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

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

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1.05%0.014mg

Vitamin B6

32%0.41mg

Pyridoxine

0.014 mgvs0.41 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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8.58%34.3μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

34.3 μgvs122 μg

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

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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 .

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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 .

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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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11%1.65mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

1.65 mgvs13.5 mg

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

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3.4%4.1μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

4.1 μgvs1.4 μg

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

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Minerals

Cookie, chocolate, with icing or coatingvs Roasted Sunflower Seeds

0.89%8.88mg

Calcium

3.6%36mg

8.88 mgvs36 mg

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

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17.6%0.16mg

Copper

105%0.94mg

0.16 mgvs0.94 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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22%1.78mg

Iron

24.5%1.96mg

1.78 mgvs1.96 mg

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

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3.52%14.8mg

Magnesium

16%66.5mg

14.8 mgvs66.5 mg

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

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Manganese

47.3%1.1mg

NA mgvs1.1 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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6.34%44.4mg

Phosphorus

85%595mg

44.4 mgvs595 mg

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

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1.65%56.2mg

Potassium

13%438mg

56.2 mgvs438 mg

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

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12.7%7μg

Selenium

74.3%41μg

7 μgvs41 μg

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

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15%225mg

Sodium

0.1%1.55mg

225 mgvs1.55 mg

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

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1.6%0.18mg

Zinc

24.8%2.73mg

0.18 mgvs2.73 mg

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

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0.032%1.2g

Water

0.017%0.62g

1.2 gvs0.62 g

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

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

Cookie, chocolate, with icing or coating has 3.1 times more Vitamin B1 and 2.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B3, 30.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 8.1 times more Vitamin E than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Cookie, chocolate, with icing or coating has 145.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 6 times more Copper, 4.5 times more Magnesium, 13.4 times more Phosphorus, 7.8 times more Potassium, 5.9 times more Selenium and 15.4 times more Zinc than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookie, chocolate, with icing or coating has 3.6 times more Saturated Fat, 3.5 times more Omega 3, 3.2 times more Carbohydrate and 13.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Fat, 8.4 times more Omega 6, 4.2 times more Fiber and 3.7 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Dry Roasted Sunflower Seed Kernels no Salt 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 wheatRoasted Sunflower SeedsVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: