Comparing Nutrients in 300 calories Cookies, oatmeal, dry mixVS Roasted Sunflower Seeds

Weight per 300 calories

Cookies, oatmeal, dry mix

65g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cookies, oatmeal, dry mix, which is very high in comparison to other foods. Cookies, oatmeal, dry mix having very high energy density.

Which food has more nutrients per 300 calories - Cookies, oatmeal, dry mix or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, dry mix

37%

57%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Cookies, oatmeal, dry mixvs 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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13%12.5g

Fat

26.5%25.7g

12.5 gvs25.7 g

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

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9.65%3.1g

Saturated Fat

8.4%2.7g

3.1 gvs2.7 g

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

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5.5%0.088g

Omega 3

2.22%0.036g

0.088 gvs0.036 g

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

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10%1.72g

Omega 6

99%17g

1.72 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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33.6%43.7g

Carbohydrate

9.54%12.4g

43.7 gvs12.4 g

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

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Sugars

1.94%1.4g

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

NA 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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Fiber

15%5.72g

NA gvs5.72 g

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

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7.54%4.22g

Protein

17.8%9.96g

4.22 gvs9.96 g

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

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Vitamins

Cookies, oatmeal, dry mixvs Roasted Sunflower Seeds

0.072%0.65μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.65 μgvs0 μg

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

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7.7%0.092mg

Vitamin B1

4.55%0.055mg

Thiamine

0.092 mgvs0.055 mg

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

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7%0.091mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.091 mgvs0.13 mg

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

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5.28%0.84mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs3.63 mg

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

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5.94%0.3mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.3 mgvs3.63 mg

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

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2.1%0.027mg

Vitamin B6

32%0.41mg

Pyridoxine

0.027 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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8.1%32.5μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

32.5 μgvs122 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.072%0.065mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.065 mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

NA mgvs13.5 mg

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

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

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

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Minerals

Cookies, oatmeal, dry mixvs Roasted Sunflower Seeds

1.62%16.2mg

Calcium

3.6%36mg

16.2 mgvs36 mg

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

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14.4%0.13mg

Copper

105%0.94mg

0.13 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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18%1.44mg

Iron

24.5%1.96mg

1.44 mgvs1.96 mg

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

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7.42%31mg

Magnesium

16%66.5mg

31 mgvs66.5 mg

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

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34.7%0.8mg

Manganese

47.3%1.1mg

0.8 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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15%106mg

Phosphorus

85%595mg

106 mgvs595 mg

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

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3.5%119mg

Potassium

13%438mg

119 mgvs438 mg

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

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12.5%6.9μg

Selenium

74.3%41μg

6.9 μgvs41 μg

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

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20.5%307mg

Sodium

0.1%1.55mg

307 mgvs1.55 mg

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

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4.72%0.52mg

Zinc

24.8%2.73mg

0.52 mgvs2.73 mg

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

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0.093%3.44g

Water

0.017%0.62g

3.44 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 Cookies, oatmeal, dry mix vs Roasted Sunflower Seeds:

Cookies, oatmeal, dry mix have 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 4.3 times more Vitamin B3, 12.2 times more Vitamin B5, 15.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cookies, oatmeal, dry mix vs Roasted Sunflower Seeds:

Cookies, oatmeal, dry mix have 198.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 7.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 5.6 times more Phosphorus, 3.7 times more Potassium, 5.9 times more Selenium and 5.2 times more Zinc than Cookies, oatmeal, dry mix.

Comparison of macro-nutrients per 300 calories:

Cookies, oatmeal, dry mix have 2.5 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 9.8 times more Omega 6 and 2.4 times more Protein than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Cookies, oatmeal, dry mix 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:

Cookies, oatmeal, dry mixVS Cookies, oatmeal, with raisinsRoasted Sunflower SeedsVS Cookies, oatmeal, with raisinsCookies, oatmeal, dry mixVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cookies, oatmeal, dry mixVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, oatmeal, dry mix or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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