Comparing Nutrients in 500 calories Cookies, peanut butter, commercially prepared, soft-typeVS Roasted Sunflower Seeds

Weight per 500 calories

Cookies, peanut butter, commercially prepared, soft-type

109g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more energy per unit of mass than Cookies, peanut butter, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, peanut butter, commercially prepared, soft-type having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Cookies, peanut butter, commercially prepared, soft-type

47%

49%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Cookies, peanut butter, commercially prepared, soft-typevs 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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27.5%26.7g

Fat

44%42.8g

26.7 gvs42.8 g

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

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21%6.73g

Saturated Fat

14%4.5g

6.73 gvs4.5 g

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

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7.73%0.12g

Omega 3

3.7%0.059g

0.12 gvs0.059 g

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

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27.3%4.64g

Omega 6

166%28g

4.64 gvs28 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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48.6%63g

Carbohydrate

16%20.7g

63 gvs20.7 g

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

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Sugars

3.23%2.35g

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

NA gvs2.35 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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4.9%1.86g

Fiber

25%9.54g

1.86 gvs9.54 g

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

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10.4%5.8g

Protein

29.7%16.6g

5.8 gvs16.6 g

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

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Vitamins

Cookies, peanut butter, commercially prepared, soft-typevs 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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22.6%0.27mg

Vitamin B1

7.6%0.091mg

Thiamine

0.27 mgvs0.091 mg

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

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14%0.18mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.18 mgvs0.21 mg

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

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14.8%2.36mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

2.36 mgvs6.05 mg

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

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7.92%0.4mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.4 mgvs6.05 mg

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

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2.27%0.03mg

Vitamin B6

53%0.69mg

Pyridoxine

0.03 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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18.3%73.3μg

Vitamin B9

51%204μg

Folates and Folic Acid

73.3 μgvs204 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%0mg

Vitamin C

1.34%1.2mg

Ascorbic acid

0 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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Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

NA 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, peanut butter, commercially prepared, soft-typevs Roasted Sunflower Seeds

1.3%13mg

Calcium

6%60mg

13 mgvs60 mg

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

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9.73%0.088mg

Copper

175%1.57mg

0.088 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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12%0.97mg

Iron

41%3.26mg

0.97 mgvs3.26 mg

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

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8.34%35mg

Magnesium

26.4%111mg

35 mgvs111 mg

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

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20.5%0.47mg

Manganese

79%1.8mg

0.47 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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13.6%95mg

Phosphorus

142%992mg

95 mgvs992 mg

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

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3.44%117mg

Potassium

21.5%730mg

117 mgvs730 mg

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

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8.75%4.8μg

Selenium

124%68μg

4.8 μgvs68 μg

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

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24.5%368mg

Sodium

0.17%2.58mg

368 mgvs2.58 mg

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

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5.47%0.6mg

Zinc

41.3%4.54mg

0.6 mgvs4.54 mg

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

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0.34%12.6g

Water

0.028%1.03g

12.6 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, peanut butter, commercially prepared, soft-type vs Roasted Sunflower Seeds:

Cookies, peanut butter, commercially prepared, soft-type have 3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B3, 15.3 times more Vitamin B5, 23.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cookies, peanut butter, commercially prepared, soft-type.
Both Cookies, peanut butter, commercially prepared, soft-type and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
Both Cookies, peanut butter, commercially prepared, soft-type as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cookies, peanut butter, commercially prepared, soft-type vs Roasted Sunflower Seeds:

Cookies, peanut butter, commercially prepared, soft-type have 142.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Calcium, 18 times more Copper, 3.4 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 10.4 times more Phosphorus, 6.2 times more Potassium, 14.2 times more Selenium and 7.6 times more Zinc than Cookies, peanut butter, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

Cookies, peanut butter, commercially prepared, soft-type have 1.5 times more Saturated Fat, 2.1 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Fat, 6.1 times more Omega 6, 5.1 times more Fiber and 2.9 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
Both Cookies, peanut butter, commercially prepared, soft-type and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Cookies, peanut butter, commercially prepared, soft-type as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, peanut butter, commercially prepared, soft-typeVS Cookies, peanut butter sandwich, regularRoasted Sunflower SeedsVS Cookies, peanut butter sandwich, regularCookies, peanut butter, commercially prepared, soft-typeVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cookies, peanut butter, commercially prepared, soft-typeVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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