Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

Roasted Sunflower Seeds

86g

Cookies, gluten-free, chocolate wafer

92g

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 Cookies, gluten-free, chocolate wafer?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cookies, gluten-free, chocolate wafer

51%

46%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookies, gluten-free, chocolate wafer

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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44%42.8g

Fat

29%28g

42.8 gvs28 g

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

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14%4.5g

Saturated Fat

44%14g

4.5 gvs14 g

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

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3.7%0.059g

Omega 3

7.16%0.11g

0.059 gvs0.11 g

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

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166%28g

Omega 6

11.6%1.97g

28 gvs1.97 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.7g

Carbohydrate

44.7%58g

20.7 gvs58 g

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

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3.23%2.35g

Sugars

52.3%38g

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

2.35 gvs38 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%34.3g

NA gvs34.3 g

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

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25%9.54g

Fiber

3.9%1.48g

9.54 gvs1.48 g

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

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29.7%16.6g

Protein

6.7%3.75g

16.6 gvs3.75 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 Cookies, gluten-free, chocolate wafer

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA 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

Thiamine

0.091 mgvsNA mg

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

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16.3%0.21mg

Vitamin B2

Riboflavin

0.21 mgvsNA mg

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

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38%6.05mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

6.05 mgvsNA 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

7.95%0.4mg

Pantothenic acid

6.05 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

53%0.69mg

Vitamin B6

Pyridoxine

0.69 mgvsNA 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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51%204μg

Vitamin B9

Folates and Folic Acid

204 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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1.34%1.2mg

Vitamin C

Ascorbic acid

1.2 mgvsNA 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 .

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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Cookies, gluten-free, chocolate wafer

6%60mg

Calcium

10%101mg

60 mgvs101 mg

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

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175%1.57mg

Copper

26.6%0.24mg

1.57 mgvs0.24 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%3.26mg

Iron

42.4%3.4mg

3.26 mgvs3.4 mg

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

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26.4%111mg

Magnesium

9.02%38mg

111 mgvs38 mg

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

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79%1.8mg

Manganese

16.5%0.38mg

1.8 mgvs0.38 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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142%992mg

Phosphorus

19%133mg

992 mgvs133 mg

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

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21.5%730mg

Potassium

9.24%314mg

730 mgvs314 mg

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

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124%68μg

Selenium

68 μgvsNA μg

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

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0.17%2.58mg

Sodium

7.5%113mg

2.58 mgvs113 mg

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

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41.3%4.54mg

Zinc

6.55%0.72mg

4.54 mgvs0.72 mg

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

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0.028%1.03g

Water

0.034%1.27g

1.03 gvs1.27 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 Roasted Sunflower Seeds vs Cookies, gluten-free, chocolate wafer:

Dry Roasted Sunflower Seed Kernels no Salt have 15.2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

Dry Roasted Sunflower Seed Kernels no Salt have 6.6 times more Copper, 2.9 times more Magnesium, 4.8 times more Manganese, 7.5 times more Phosphorus, 2.3 times more Potassium and 6.3 times more Zinc than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 1.7 times more Calcium and 43.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Fat, 14.3 times more Omega 6, 6.4 times more Fiber and 4.4 times more Protein than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 3.2 times more Saturated Fat, 1.9 times more Omega 3, 2.8 times more Carbohydrate and 16.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookies, gluten-free, chocolate waferVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: