Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Roasted Sunflower Seeds

17g

Cookies, gluten-free, lemon wafer

19.4g

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

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Cookies, gluten-free, lemon wafer

42%

58%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Cookies, gluten-free, lemon wafer

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.82%8.56g

Fat

4.84%4.7g

8.56 gvs4.7 g

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

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2.8%0.9g

Saturated Fat

6.37%2.04g

0.9 gvs2.04 g

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

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0.74%0.012g

Omega 3

1.2%0.019g

0.012 gvs0.019 g

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

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33%5.63g

Omega 6

2.92%0.5g

5.63 gvs0.5 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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3.2%4.14g

Carbohydrate

11%14.4g

4.14 gvs14.4 g

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

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0.65%0.47g

Sugars

11.3%8.2g

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

0.47 gvs8.2 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

%8.2g

NA gvs8.2 g

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

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5%1.9g

Fiber

0%0g

1.9 gvs0 g

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

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5.93%3.32g

Protein

0%0g

3.32 gvs0 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, lemon wafer

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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1.5%0.018mg

Vitamin B1

0.73%0.009mg

Thiamine

0.018 mgvs0.009 mg

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

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3.25%0.042mg

Vitamin B2

1.1%0.014mg

Riboflavin

0.042 mgvs0.014 mg

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

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7.56%1.2mg

Vitamin B3

0.079%0.013mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.013 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

24%1.2mg

Vitamin B5

0%0mg

Pantothenic acid

1.2 mgvs0 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

10.6%0.14mg

Vitamin B6

0%0mg

Pyridoxine

0.14 mgvs0 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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10%40.7μg

Vitamin B9

0%0μg

Folates and Folic Acid

40.7 μgvs0 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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0.27%0.24mg

Vitamin C

Ascorbic acid

0.24 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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30%4.5mg

Vitamin E

4.04%0.61mg

Tocopherols and Tocotrienols

4.5 mgvs0.61 mg

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

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0.39%0.46μg

Vitamin K

Phytomenadione or phylloquinone

0.46 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, lemon wafer

1.2%12mg

Calcium

0.17%1.75mg

12 mgvs1.75 mg

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

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35%0.31mg

Copper

0%0mg

0.31 mgvs0 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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8.16%0.65mg

Iron

0.44%0.035mg

0.65 mgvs0.035 mg

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

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5.28%22mg

Magnesium

0.14%0.58mg

22 mgvs0.58 mg

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

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15.8%0.36mg

Manganese

0.16%0.004mg

0.36 mgvs0.004 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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28.4%198mg

Phosphorus

1.1%7.57mg

198 mgvs7.57 mg

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

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4.3%146mg

Potassium

0.21%7mg

146 mgvs7 mg

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

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24.8%13.6μg

Selenium

0%0μg

13.6 μgvs0 μg

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

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0.034%0.52mg

Sodium

1.44%21.6mg

0.52 mgvs21.6 mg

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

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8.26%0.91mg

Zinc

0.053%0.006mg

0.91 mgvs0.006 mg

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

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0.006%0.21g

Water

0.006%0.22g

0.21 gvs0.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Cookies, gluten-free, lemon wafer:

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 95.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.4 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Cookies, gluten-free, lemon wafer:

Dry Roasted Sunflower Seed Kernels no Salt have 6.9 times more Calcium, more Copper, 18.7 times more Iron, 38 times more Magnesium, 98.3 times more Manganese, 26.2 times more Phosphorus, 20.9 times more Potassium, more Selenium and 156 times more Zinc than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 41.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Fat, 11.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 2.3 times more Saturated Fat, 1.6 times more Omega 3, 3.5 times more Carbohydrate and 17.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCookies, gluten-free, lemon waferVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Cookies, gluten-free, lemon wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: