Comparing Nutrients in 500 calories Cookies, chocolate chip sandwich, with creme fillingVS Sunflower Seeds

Weight per 500 calories

Cookies, chocolate chip sandwich, with creme filling

118g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cookies, chocolate chip sandwich, with creme filling, which is very high in comparison to other foods. Cookies, chocolate chip sandwich, with creme filling having very high energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate chip sandwich, with creme filling or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate chip sandwich, with creme filling

37%

60%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cookies, chocolate chip sandwich, with creme fillingvs 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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21.4%20.8g

Fat

45.4%44g

20.8 gvs44 g

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

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21.6%6.9g

Saturated Fat

12%3.8g

6.9 gvs3.8 g

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

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27.4%0.44g

Omega 3

3.2%0.051g

0.44 gvs0.051 g

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

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41.7%7.1g

Omega 6

116%19.7g

7.1 gvs19.7 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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57.5%74.7g

Carbohydrate

13%17g

74.7 gvs17 g

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

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62%45g

Sugars

3.1%2.24g

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

45 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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0%0g

Fiber

19.4%7.36g

0 gvs7.36 g

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

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6.18%3.46g

Protein

31.8%17.8g

3.46 gvs17.8 g

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

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Vitamins

Cookies, chocolate chip sandwich, with creme fillingvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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24%0.29mg

Vitamin B1

106%1.27mg

Thiamine

0.29 mgvs1.27 mg

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

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15%0.2mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.2 mgvs0.3 mg

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

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13.5%2.15mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.15 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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1.7%0.022mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.022 mgvs1.15 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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16.5%66μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

66 μgvs194 μg

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

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0.98%0.024μg

Vitamin B12

0%0μg

Cobalamin

0.024 μgvs0 μg

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

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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14.4%2.16mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

2.16 mgvs30 mg

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

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4.1%4.94μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.94 μgvs0 μg

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

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Minerals

Cookies, chocolate chip sandwich, with creme fillingvs Sunflower Seeds

0%0mg

Calcium

6.68%66.8mg

0 mgvs66.8 mg

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

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27.6%0.25mg

Copper

171%1.54mg

0.25 mgvs1.54 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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15.6%1.25mg

Iron

56%4.5mg

1.25 mgvs4.5 mg

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

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7%29.4mg

Magnesium

66.3%278mg

29.4 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA mgvs1.67 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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9.9%69.4mg

Phosphorus

80.7%565mg

69.4 mgvs565 mg

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

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3.25%111mg

Potassium

16.2%552mg

111 mgvs552 mg

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

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25.2%14μg

Selenium

82.5%45.4μg

14 μgvs45.4 μg

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

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22%328mg

Sodium

0.51%7.7mg

328 mgvs7.7 mg

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

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7.38%0.81mg

Zinc

39%4.3mg

0.81 mgvs4.3 mg

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

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0.48%17.6g

Water

0.11%4.05g

17.6 gvs4.05 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 sandwich, with creme filling vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 51.5 times more Vitamin B6, 2.9 times more Vitamin B9 and 13.9 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
Both Cookies, chocolate chip sandwich, with creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip sandwich, with creme filling vs Sunflower Seeds:

Cookies, chocolate chip sandwich, with creme filling have 42.6 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Calcium, 6.2 times more Copper, 3.6 times more Iron, 9.5 times more Magnesium, 8.1 times more Phosphorus, 5 times more Potassium, 3.3 times more Selenium and 5.3 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.

Comparison of macro-nutrients per 500 calories:

Cookies, chocolate chip sandwich, with creme filling have 1.8 times more Saturated Fat, 8.5 times more Omega 3, 4.4 times more Carbohydrate and 20.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 2.8 times more Omega 6, more Fiber and 5.1 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
Both Cookies, chocolate chip sandwich, with creme filling and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cookies, chocolate chip sandwich, with creme filling as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, chocolate chip sandwich, with creme fillingVS Cookies, chocolate, made with rice cerealSunflower SeedsVS Cookies, chocolate, made with rice cerealCookies, chocolate chip sandwich, with creme fillingVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cookies, chocolate chip sandwich, with creme fillingVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, chocolate chip sandwich, with creme filling or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: