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Comparing Nutrients in 300 calories Sunflower SeedsVS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

Sunflower Seeds
51.4g
Cookies, gluten-free, chocolate wafer
55.5g

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

Which food has more nutrients per 300 calories - Sunflower Seeds or Cookies, gluten-free, chocolate wafer?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cookies, gluten-free, chocolate wafer
3%
51%
46%
300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cookies, gluten-free, chocolate wafer
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
27.3%26.4g
Fat
17.4%17g
26.4 gvs17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
7.15%2.3g
Saturated Fat
26.5%8.5g
2.3 gvs8.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.93%0.031g
Omega 3
4.3%0.069g
0.031 gvs0.069 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
69.7%12g
Omega 6
6.96%1.2g
12 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.9%10.3g
Carbohydrate
26.8%35g
10.3 gvs35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.86%1.35g
Sugars
31.4%22.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.35 gvs22.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.3g
Sucrose
%20.6g
1.3 gvs20.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
11.6%4.4g
Fiber
2.33%0.89g
4.4 gvs0.89 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19%10.7g
Protein
4.02%2.25g
10.7 gvs2.25 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

Sunflower Seedsvs Cookies, gluten-free, chocolate wafer
0.17%1.54μg
Vitamin A
NA
RAE, retinol activity equivalents
1.54 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
63.4%0.76mg
Vitamin B1
NA
Thiamine
0.76 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
NA
Riboflavin
0.18 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.8%4.3mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
4.3 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
11.6%0.58mg
Vitamin B5
4.77%0.24mg
Pantothenic acid
0.58 mgvs0.24 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
53%0.69mg
Vitamin B6
NA
Pyridoxine
0.69 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 .

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29%117μg
Vitamin B9
NA
Folates and Folic Acid
117 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
0.8%0.72mg
Vitamin C
NA
Ascorbic acid
0.72 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
120%18mg
Vitamin E
NA
Tocopherols and Tocotrienols
18 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Cookies, gluten-free, chocolate wafer
4%40mg
Calcium
6.04%60.4mg
40 mgvs60.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
103%0.92mg
Copper
16%0.14mg
0.92 mgvs0.14 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
33.7%2.7mg
Iron
25.4%2.04mg
2.7 mgvs2.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
39.8%167mg
Magnesium
5.4%22.7mg
167 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
43.6%1mg
Manganese
9.9%0.23mg
1 mgvs0.23 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
48.4%339mg
Phosphorus
11.4%80mg
339 mgvs80 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
9.75%331mg
Potassium
5.55%189mg
331 mgvs189 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
49.5%27.2μg
Selenium
NA
27.2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.31%4.62mg
Sodium
4.5%67.7mg
4.62 mgvs67.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
23.3%2.57mg
Zinc
3.93%0.43mg
2.57 mgvs0.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.066%2.43g
Water
0.021%0.76g
2.43 gvs0.76 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 300 calories of Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:
Comparing minerals per 300 calories for Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, gluten-free, chocolate waferVS Roasted Sunflower SeedsSunflower SeedsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer
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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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