Comparing Nutrients in 100 grams Sunflower SeedsVS Cookies, chocolate sandwich, with creme filling, special dietary

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cookies, chocolate sandwich, with creme filling, special dietary

41%

55%

100 g ▼

Macro Nutrients

Sunflower Seedsvs Cookies, chocolate sandwich, with creme filling, special dietary

20%584kcal

Energy

16%461kcal

584 kcalvs461 kcal

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

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53%51.5g

Fat

22.8%22g

51.5 gvs22 g

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

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14%4.46g

Saturated Fat

12.5%4g

4.46 gvs4 g

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

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3.75%0.06g

Omega 3

34%0.54g

0.06 gvs0.54 g

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

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136%23g

Omega 6

43.4%7.38g

23 gvs7.38 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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15.4%20g

Carbohydrate

52.3%68g

20 gvs68 g

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

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3.6%2.62g

Sugars

27.2%19.7g

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

2.62 gvs19.7 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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%2.5g

Sucrose

2.5 gvsNA g

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

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22.6%8.6g

Fiber

10.8%4.1g

8.6 gvs4.1 g

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

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37%20.8g

Protein

8.04%4.5g

20.8 gvs4.5 g

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

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Vitamins

Sunflower Seedsvs Cookies, chocolate sandwich, with creme filling, special dietary

0.33%3μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

3 μgvs1 μg

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

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123%1.48mg

Vitamin B1

43.7%0.52mg

Thiamine

1.48 mgvs0.52 mg

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

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27.3%0.36mg

Vitamin B2

22.5%0.29mg

Riboflavin

0.36 mgvs0.29 mg

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

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52%8.34mg

Vitamin B3

25%3.97mg

Niacin, nicotinic acid, niacinamide

8.34 mgvs3.97 mg

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

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22.6%1.13mg

Vitamin B5

7.2%0.36mg

Pantothenic acid

1.13 mgvs0.36 mg

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

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103%1.35mg

Vitamin B6

2.54%0.033mg

Pyridoxine

1.35 mgvs0.033 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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56.8%227μg

Vitamin B9

15.5%62μg

Folates and Folic Acid

227 μgvs62 μg

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

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0%0μg

Vitamin B12

1.67%0.04μg

Cobalamin

0 μgvs0.04 μg

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

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1.56%1.4mg

Vitamin C

0%0mg

Ascorbic acid

1.4 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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234%35mg

Vitamin E

11%1.64mg

Tocopherols and Tocotrienols

35 mgvs1.64 mg

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

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0%0μg

Vitamin K

4.5%5.4μg

Phytomenadione or phylloquinone

0 μgvs5.4 μg

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

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Minerals

Sunflower Seedsvs Cookies, chocolate sandwich, with creme filling, special dietary

7.8%78mg

Calcium

9.8%98mg

78 mgvs98 mg

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

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200%1.8mg

Copper

24.4%0.22mg

1.8 mgvs0.22 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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65.6%5.25mg

Iron

59%4.7mg

5.25 mgvs4.7 mg

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

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77.4%325mg

Magnesium

6.2%26mg

325 mgvs26 mg

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

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84.8%1.95mg

Manganese

17.5%0.4mg

1.95 mgvs0.4 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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94%660mg

Phosphorus

28.6%200mg

660 mgvs200 mg

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

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19%645mg

Potassium

8.68%295mg

645 mgvs295 mg

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

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96%53μg

Selenium

6.73%3.7μg

53 μgvs3.7 μg

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

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0.6%9mg

Sodium

23%342mg

9 mgvs342 mg

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

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45.5%5mg

Zinc

5.27%0.58mg

5 mgvs0.58 mg

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

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0.13%4.73g

Water

0.11%4.2g

4.73 gvs4.2 g

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

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Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, special dietary:

Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.1 times more Vitamin B5, 40.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and 21.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, special dietary.
While Cookies, chocolate sandwich, with creme filling, special dietary contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cookies, chocolate sandwich, with creme filling, special dietary:

Dried Sunflower Seed Kernels have 8.2 times more Copper, 12.5 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium, 14.3 times more Selenium and 8.6 times more Zinc than Cookies, chocolate sandwich, with creme filling, special dietary.
While Cookies, chocolate sandwich, with creme filling, special dietary contain 1.3 times more Calcium and 38 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

Dried Sunflower Seed Kernels have 1.3 times more Energy, 2.3 times more Fat, 3.1 times more Omega 6, 2.1 times more Fiber and 4.6 times more Protein than Cookies, chocolate sandwich, with creme filling, special dietary.
While Cookies, chocolate sandwich, with creme filling, special dietary contain 9.1 times more Omega 3, 3.4 times more Carbohydrate and 7.5 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Saturated Fat per 100 g.
Both Dried Sunflower Seed Kernels as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Sunflower SeedsVS Roasted Sunflower SeedsCookies, chocolate sandwich, with creme filling, special dietaryVS Roasted Sunflower SeedsSunflower SeedsVS Cookies, oatmeal, commercially prepared, special dietaryCookies, chocolate sandwich, with creme filling, special dietaryVS Cookies, oatmeal, commercially prepared, special dietary

Compare Foods

Comparing Nutrients in 100 grams Sunflower SeedsVS Cookies, chocolate sandwich, with creme filling, special dietary

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: