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Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Cookies, gluten-free, vanilla sandwich, with creme filling

Weight per 500 calories

Roasted Sunflower Seeds
86g
Cookies, gluten-free, vanilla sandwich, with creme filling
101g

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, vanilla sandwich, with creme filling?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Cookies, gluten-free, vanilla sandwich, with creme filling
2%
37%
61%
500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookies, gluten-free, vanilla sandwich, with creme 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
21.4%20.8g
42.8 gvs20.8 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
22.2%7.1g
4.5 gvs7.1 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
27.3%0.44g
0.059 gvs0.44 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
14.4%2.45g
28 gvs2.45 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

Find Nuts and Seeds rich in Cholesterol
16%20.7g
Carbohydrate
58.2%75.7g
20.7 gvs75.7 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
65.3%47.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs47.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.53%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.89g
NA gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%46g
NA gvs46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
25%9.54g
Fiber
1.33%0.51g
9.54 gvs0.51 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
4.8%2.7g
16.6 gvs2.7 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, vanilla sandwich, with creme filling
0%0μg
Vitamin A
NA
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
NA
Thiamine
0.091 mgvsNA 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
NA
Riboflavin
0.21 mgvsNA 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
NA
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
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
NA
Pyridoxine
0.69 mgvsNA 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
NA
Folates and Folic Acid
204 μgvsNA 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
NA
Cobalamin
0 μgvsNA 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
NA
Ascorbic acid
1.2 mgvsNA 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
NA
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
149%22.4mg
Vitamin E
NA
Tocopherols and Tocotrienols
22.4 mgvsNA 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
NA
Phytomenadione or phylloquinone
2.3 μgvsNA 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 Cookies, gluten-free, vanilla sandwich, with creme filling
6%60mg
Calcium
1.4%14mg
60 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
175%1.57mg
Copper
5.07%0.046mg
1.57 mgvs0.046 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
4.3%0.34mg
3.26 mgvs0.34 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
26.4%111mg
Magnesium
3.14%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
9.97%0.23mg
1.8 mgvs0.23 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
5.65%39.6mg
992 mgvs39.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21.5%730mg
Potassium
3.13%106mg
730 mgvs106 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
124%68μg
Selenium
NA
68 μgvsNA 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
13.6%204mg
2.58 mgvs204 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
2.12%0.23mg
4.54 mgvs0.23 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
0.046%1.7g
1.03 gvs1.7 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 Cookies, gluten-free, vanilla sandwich, with creme filling:
Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cookies, gluten-free, vanilla sandwich, with creme filling:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookies, gluten-free, vanilla sandwich, with creme fillingVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS White Gluten-Free Bread made with potato extract, rice starch, and rice flourCookies, gluten-free, vanilla sandwich, with creme fillingVS White Gluten-Free Bread made with potato extract, rice starch, and rice flour
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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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