Comparing Nutrients in 500 calories Cookies, shortbread, reduced fatVS Sunflower Seeds

Weight per 500 calories

Cookies, shortbread, reduced fat

111g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Cookies, shortbread, reduced fat, which is very high in comparison to other foods. Cookies, shortbread, reduced fat having very high energy density.

Which food has more nutrients per 500 calories - Cookies, shortbread, reduced fat or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, reduced fat

28%

67%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cookies, shortbread, reduced fatvs 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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16%15.5g

Fat

45.4%44g

15.5 gvs44 g

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

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16.3%5.2g

Saturated Fat

12%3.8g

5.2 gvs3.8 g

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

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11.6%0.19g

Omega 3

3.2%0.051g

0.19 gvs0.051 g

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

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34.6%5.9g

Omega 6

116%19.7g

5.9 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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65%84.2g

Carbohydrate

13%17g

84.2 gvs17 g

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

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33%24g

Sugars

3.1%2.24g

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

24 gvs2.24 g

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

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0.46%0.33g

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]

0.33 gvsNA g

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

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%0.4g

Glucose

0.4 gvsNA g

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

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%23.3g

Sucrose

%2.14g

23.3 gvs2.14 g

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

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3.8%1.44g

Fiber

19.4%7.36g

1.44 gvs7.36 g

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

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10.6%5.95g

Protein

31.8%17.8g

5.95 gvs17.8 g

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

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Vitamins

Cookies, shortbread, reduced fatvs 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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32.6%0.39mg

Vitamin B1

106%1.27mg

Thiamine

0.39 mgvs1.27 mg

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

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26.8%0.35mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.35 mgvs0.3 mg

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

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22.7%3.63mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs7.14 mg

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

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7.1%0.36mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.36 mgvs0.97 mg

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

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6.05%0.079mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.079 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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22.5%90μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

90 μgvs194 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

1.33%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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18%2.7mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

2.7 mgvs30 mg

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

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3.23%3.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.9 μgvs0 μg

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

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Minerals

Cookies, shortbread, reduced fatvs Sunflower Seeds

1.44%14.4mg

Calcium

6.68%66.8mg

14.4 mgvs66.8 mg

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

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11%0.1mg

Copper

171%1.54mg

0.1 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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41.3%3.3mg

Iron

56%4.5mg

3.3 mgvs4.5 mg

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

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3.7%15.5mg

Magnesium

66.3%278mg

15.5 mgvs278 mg

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

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19%0.44mg

Manganese

72.6%1.67mg

0.44 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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10.5%73mg

Phosphorus

80.7%565mg

73 mgvs565 mg

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

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2.87%98mg

Potassium

16.2%552mg

98 mgvs552 mg

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

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12.5%6.87μg

Selenium

82.5%45.4μg

6.87 μgvs45.4 μg

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

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42.2%633mg

Sodium

0.51%7.7mg

633 mgvs7.7 mg

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

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4.94%0.54mg

Zinc

39%4.3mg

0.54 mgvs4.3 mg

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

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0.11%4g

Water

0.11%4.05g

4 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, shortbread, reduced fat vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 14.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 11.1 times more Vitamin E than Cookies, shortbread, reduced fat.
Both Cookies, shortbread, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Cookies, shortbread, reduced fat 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, shortbread, reduced fat vs Sunflower Seeds:

Cookies, shortbread, reduced fat have 82.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 15.4 times more Copper, 1.4 times more Iron, 17.9 times more Magnesium, 3.8 times more Manganese, 7.7 times more Phosphorus, 5.7 times more Potassium, 6.6 times more Selenium and 7.9 times more Zinc than Cookies, shortbread, reduced fat.

Comparison of macro-nutrients per 500 calories:

Cookies, shortbread, reduced fat have 1.4 times more Saturated Fat, 3.6 times more Omega 3, 4.9 times more Carbohydrate and 10.7 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 3.4 times more Omega 6, 5.1 times more Fiber and 3 times more Protein than Cookies, shortbread, reduced fat.
Both Cookies, shortbread, reduced fat and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cookies, shortbread, reduced fat 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, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-coveredSunflower SeedsVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cookies, shortbread, reduced fatVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, shortbread, reduced fat or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: