Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-typeVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Cookies, chocolate chip, commercially prepared, soft-type

113g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate chip, commercially prepared, soft-type

39%

58%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Cookies, chocolate chip, commercially prepared, soft-typevs Oil Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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23%22.3g

Fat

44.7%43.3g

22.3 gvs43.3 g

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

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34.3%11g

Saturated Fat

18.7%5.97g

11 gvs5.97 g

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

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4%0.064g

Omega 3

4.28%0.068g

0.064 gvs0.068 g

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

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11.4%1.94g

Omega 6

170%29g

1.94 gvs29 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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57%74g

Carbohydrate

15%19.3g

74 gvs19.3 g

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

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57.6%41.8g

Sugars

3.62%2.63g

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

41.8 gvs2.63 g

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

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9.83%7.13g

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]

7.13 gvs0 g

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

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%9.4g

Glucose

%0.63g

9.4 gvs0.63 g

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

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%25g

Sucrose

%2g

25 gvs2 g

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

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5.33%2.03g

Fiber

23.6%8.95g

2.03 gvs8.95 g

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

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7.3%4.1g

Protein

30.3%17g

4.1 gvs17 g

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

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Vitamins

Cookies, chocolate chip, commercially prepared, soft-typevs Oil 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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13%0.16mg

Vitamin B1

22.5%0.27mg

Thiamine

0.16 mgvs0.27 mg

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

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24.5%0.32mg

Vitamin B2

18%0.24mg

Riboflavin

0.32 mgvs0.24 mg

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

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14.5%2.3mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs3.5 mg

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

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8.1%0.41mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.41 mgvs5.86 mg

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

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4.33%0.056mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.056 mgvs0.67 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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7.6%30.4μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

30.4 μgvs198 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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Vitamin C

1.03%0.93mg

Ascorbic acid

NA mgvs0.93 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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11.6%1.75mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

1.75 mgvs30.7 mg

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

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2.25%2.7μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

2.7 μgvs2.6 μg

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

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Minerals

Cookies, chocolate chip, commercially prepared, soft-typevs Oil Roasted Sunflower Seeds

1.9%19mg

Calcium

7.35%73.5mg

19 mgvs73.5 mg

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

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28.4%0.26mg

Copper

169%1.52mg

0.26 mgvs1.52 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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57.3%4.6mg

Iron

45%3.6mg

4.6 mgvs3.6 mg

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

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7.78%32.7mg

Magnesium

25.5%107mg

32.7 mgvs107 mg

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

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20.7%0.48mg

Manganese

76.4%1.76mg

0.48 mgvs1.76 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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9.8%68.7mg

Phosphorus

137%962mg

68.7 mgvs962 mg

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

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4.3%146mg

Potassium

12%408mg

146 mgvs408 mg

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

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6.35%3.5μg

Selenium

120%66μg

3.5 μgvs66 μg

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

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20.7%311mg

Sodium

0.17%2.53mg

311 mgvs2.53 mg

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

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5.53%0.61mg

Zinc

40%4.4mg

0.61 mgvs4.4 mg

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

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0.3%11g

Water

0.035%1.3g

11 gvs1.3 g

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

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Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Oil Roasted Sunflower Seeds:

Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 14.5 times more Vitamin B5, 11.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 17.6 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Oil Roasted Sunflower Seeds:

Cookies, chocolate chip, commercially prepared, soft-type have 1.3 times more Iron and 122.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 6 times more Copper, 3.3 times more Magnesium, 3.7 times more Manganese, 14 times more Phosphorus, 2.8 times more Potassium, 18.9 times more Selenium and 7.2 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

Cookies, chocolate chip, commercially prepared, soft-type have 1.8 times more Saturated Fat, 3.8 times more Carbohydrate, 15.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat, 14.9 times more Omega 6, 4.4 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
Both Cookies, chocolate chip, commercially prepared, soft-type and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cookies, chocolate chip, commercially prepared, soft-type as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, chocolate chip, commercially prepared, soft-typeVS Cookies, chocolate chip, dry mixOil Roasted Sunflower SeedsVS Cookies, chocolate chip, dry mixCookies, chocolate chip, commercially prepared, soft-typeVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-typeVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: