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Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cookie, butter or sugar, with chocolate icing or filling

Weight per 500 calories

Roasted Sunflower Seeds
86g
Cookie, butter or sugar, with chocolate icing or filling
99g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cookie, butter or sugar, with chocolate icing or filling
3%
42%
55%
500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookie, butter or sugar, with chocolate icing or filling
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
44%42.8g
Fat
24%23.4g
42.8 gvs23.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.5g
Saturated Fat
46%14.7g
4.5 gvs14.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.7%0.059g
Omega 3
22%0.35g
0.059 gvs0.35 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
166%28g
Omega 6
27.7%4.7g
28 gvs4.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0.34%0.99mg
0 mgvs0.99 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
16%20.7g
Carbohydrate
52.6%68.4g
20.7 gvs68.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.23%2.35g
Sugars
46.3%33.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs33.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
25%9.54g
Fiber
4.97%1.9g
9.54 gvs1.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
29.7%16.6g
Protein
7.28%4.08g
16.6 gvs4.08 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

Roasted Sunflower Seedsvs Cookie, butter or sugar, with chocolate icing or filling
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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
7.6%0.091mg
Vitamin B1
28%0.34mg
Thiamine
0.091 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
16.3%0.21mg
Vitamin B2
14.5%0.19mg
Riboflavin
0.21 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
38%6.05mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
6.05 mgvs2.1 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
121%6.05mg
Vitamin B5
NA
Pantothenic acid
6.05 mgvsNA 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
53%0.69mg
Vitamin B6
2%0.026mg
Pyridoxine
0.69 mgvs0.026 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
51%204μg
Vitamin B9
17.6%70.6μg
Folates and Folic Acid
204 μgvs70.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
1.24%0.03μg
Cobalamin
0 μgvs0.03 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.34%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0.17%0.99IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0.99 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
149%22.4mg
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
22.4 mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.93%2.3μg
Vitamin K
5.47%6.56μg
Phytomenadione or phylloquinone
2.3 μgvs6.56 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Cookie, butter or sugar, with chocolate icing or filling
6%60mg
Calcium
1.9%19mg
60 mgvs19 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
175%1.57mg
Copper
40.3%0.36mg
1.57 mgvs0.36 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
41%3.26mg
Iron
30.3%2.43mg
3.26 mgvs2.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
26.4%111mg
Magnesium
3.08%13mg
111 mgvs13 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
79%1.8mg
Manganese
NA
1.8 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
142%992mg
Phosphorus
10.5%73.6mg
992 mgvs73.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21.5%730mg
Potassium
6.84%233mg
730 mgvs233 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
124%68μg
Selenium
16.3%8.95μg
68 μgvs8.95 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.17%2.58mg
Sodium
20%299mg
2.58 mgvs299 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
41.3%4.54mg
Zinc
1.8%0.2mg
4.54 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.028%1.03g
Water
0.054%2g
1.03 gvs2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cookie, butter or sugar, with chocolate icing or filling:
Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cookie, butter or sugar, with chocolate icing or filling:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookie, butter or sugar, with chocolate icing or fillingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cookie, chocolate, with icing or coatingCookie, butter or sugar, with chocolate icing or fillingVS Cookie, chocolate, with icing or coating
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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