Comparing Nutrients in 500 calories Cookies, gluten-free, lemon waferVS Roasted Sunflower Seeds

Weight per 500 calories

Cookies, gluten-free, lemon wafer

97g

Roasted Sunflower Seeds

86g

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

Which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon wafervs 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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24.2%23.5g

Fat

44%42.8g

23.5 gvs42.8 g

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

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32%10g

Saturated Fat

14%4.5g

10 gvs4.5 g

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

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5.95%0.095g

Omega 3

3.7%0.059g

0.095 gvs0.059 g

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

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14.6%2.5g

Omega 6

166%28g

2.5 gvs28 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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55.6%72.2g

Carbohydrate

16%20.7g

72.2 gvs20.7 g

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

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56.7%41g

Sugars

3.23%2.35g

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

41 gvs2.35 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%41g

Sucrose

41 gvsNA g

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

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0%0g

Fiber

25%9.54g

0 gvs9.54 g

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

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0%0g

Protein

29.7%16.6g

0 gvs16.6 g

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

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Vitamins

Cookies, gluten-free, lemon wafervs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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3.64%0.044mg

Vitamin B1

7.6%0.091mg

Thiamine

0.044 mgvs0.091 mg

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

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5.53%0.072mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.072 mgvs0.21 mg

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

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0.39%0.063mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

0.063 mgvs6.05 mg

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

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0%0mg

Vitamin B5

121%6.05mg

Pantothenic acid

0 mgvs6.05 mg

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

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0%0mg

Vitamin B6

53%0.69mg

Pyridoxine

0 mgvs0.69 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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0%0μg

Vitamin B9

51%204μg

Folates and Folic Acid

0 μgvs204 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1.34%1.2mg

Ascorbic acid

NA mgvs1.2 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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20%3.03mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

3.03 mgvs22.4 mg

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

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Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

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Minerals

Cookies, gluten-free, lemon wafervs Roasted Sunflower Seeds

0.87%8.74mg

Calcium

6%60mg

8.74 mgvs60 mg

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

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0%0mg

Copper

175%1.57mg

0 mgvs1.57 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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2.2%0.17mg

Iron

41%3.26mg

0.17 mgvs3.26 mg

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

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0.69%2.9mg

Magnesium

26.4%111mg

2.9 mgvs111 mg

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

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0.8%0.018mg

Manganese

79%1.8mg

0.018 mgvs1.8 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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5.4%38mg

Phosphorus

142%992mg

38 mgvs992 mg

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

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1.03%35mg

Potassium

21.5%730mg

35 mgvs730 mg

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

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0%0μg

Selenium

124%68μg

0 μgvs68 μg

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

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7.2%108mg

Sodium

0.17%2.58mg

108 mgvs2.58 mg

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

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0.26%0.029mg

Zinc

41.3%4.54mg

0.029 mgvs4.54 mg

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

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0.029%1.1g

Water

0.028%1.03g

1.1 gvs1.03 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, gluten-free, lemon wafer vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 95.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.4 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, lemon wafer vs Roasted Sunflower Seeds:

Cookies, gluten-free, lemon wafer have 41.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.9 times more Calcium, more Copper, 18.7 times more Iron, 38 times more Magnesium, 98.3 times more Manganese, 26.2 times more Phosphorus, 20.9 times more Potassium, more Selenium and 156 times more Zinc than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 500 calories:

Cookies, gluten-free, lemon wafer have 2.3 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Carbohydrate and 17.5 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, 11.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Cookies, gluten-free, lemon wafer as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingRoasted Sunflower SeedsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cookies, gluten-free, lemon waferVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: