Comparing Nutrients in 500 calories Sunflower SeedsVS Cookies, peanut butter, commercially prepared, soft-type

Weight per 500 calories

Sunflower Seeds

85.6g

Cookies, peanut butter, commercially prepared, soft-type

109g

Sunflower Seeds have 1.3 times more energy per 100g than Cookies, peanut butter, commercially prepared, soft-type. It has very high energy density when compared to other foods. Cookies, peanut butter, commercially prepared, soft-type having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cookies, peanut butter, commercially prepared, soft-type

47%

49%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cookies, peanut butter, commercially prepared, soft-type

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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45.4%44g

Fat

27.5%26.7g

44 gvs26.7 g

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

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12%3.8g

Saturated Fat

21%6.73g

3.8 gvs6.73 g

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

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3.2%0.051g

Omega 3

7.73%0.12g

0.051 gvs0.12 g

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

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116%19.7g

Omega 6

27.3%4.64g

19.7 gvs4.64 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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13%17g

Carbohydrate

48.6%63g

17 gvs63 g

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

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3.1%2.24g

Sugars

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

2.24 gvsNA 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

4.9%1.86g

7.36 gvs1.86 g

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

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31.8%17.8g

Protein

10.4%5.8g

17.8 gvs5.8 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cookies, peanut butter, commercially prepared, soft-type

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

22.6%0.27mg

Thiamine

1.27 mgvs0.27 mg

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

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23.4%0.3mg

Vitamin B2

14%0.18mg

Riboflavin

0.3 mgvs0.18 mg

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

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44.6%7.14mg

Vitamin B3

14.8%2.36mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs2.36 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

7.92%0.4mg

Pantothenic acid

0.97 mgvs0.4 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.6%1.15mg

Vitamin B6

2.27%0.03mg

Pyridoxine

1.15 mgvs0.03 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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48.6%194μg

Vitamin B9

18.3%73.3μg

Folates and Folic Acid

194 μgvs73.3 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Cookies, peanut butter, commercially prepared, soft-type

6.68%66.8mg

Calcium

1.3%13mg

66.8 mgvs13 mg

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

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171%1.54mg

Copper

9.73%0.088mg

1.54 mgvs0.088 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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56%4.5mg

Iron

12%0.97mg

4.5 mgvs0.97 mg

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

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66.3%278mg

Magnesium

8.34%35mg

278 mgvs35 mg

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

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72.6%1.67mg

Manganese

20.5%0.47mg

1.67 mgvs0.47 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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80.7%565mg

Phosphorus

13.6%95mg

565 mgvs95 mg

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

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16.2%552mg

Potassium

3.44%117mg

552 mgvs117 mg

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

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82.5%45.4μg

Selenium

8.75%4.8μg

45.4 μgvs4.8 μg

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

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0.51%7.7mg

Sodium

24.5%368mg

7.7 mgvs368 mg

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

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39%4.3mg

Zinc

5.47%0.6mg

4.3 mgvs0.6 mg

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

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0.11%4.05g

Water

0.34%12.6g

4.05 gvs12.6 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 Sunflower Seeds vs Cookies, peanut butter, commercially prepared, soft-type:

Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 39 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, peanut butter, commercially prepared, soft-type.
Both Dried Sunflower Seed Kernels as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

Dried Sunflower Seed Kernels have 5.1 times more Calcium, 17.6 times more Copper, 4.6 times more Iron, 7.9 times more Magnesium, 3.5 times more Manganese, 5.9 times more Phosphorus, 4.7 times more Potassium, 9.4 times more Selenium and 7.1 times more Zinc than Cookies, peanut butter, commercially prepared, soft-type.
While Cookies, peanut butter, commercially prepared, soft-type contain 47.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 1.7 times more Fat, 4.3 times more Omega 6, 4 times more Fiber and 3.1 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
While Cookies, peanut butter, commercially prepared, soft-type contain 1.8 times more Saturated Fat, 2.4 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, peanut butter, commercially prepared, soft-typeVS Roasted Sunflower SeedsSunflower SeedsVS Cookies, peanut butter sandwich, regularCookies, peanut butter, commercially prepared, soft-typeVS Cookies, peanut butter sandwich, regular

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cookies, peanut butter, commercially prepared, soft-type

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: