Comparing Nutrients in 14 ounces Cookies, chocolate chip, dry mix VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	68% 1973kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	58% 9.87g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	NA	59.5% 22.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.6% 202μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17% 171mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	704% 6.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	103% 8.2mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	358% 8.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.4% 318mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip, dry mix versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, dry mix vs Sunflower Seed Butter:

• 14 ounces of Cookies, chocolate chip, dry mix have 3.7 times more Vitamin B1 and 1.3 times more Vitamin B2 than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 3.4 times more Vitamin B3, 6.8 times more Vitamin B5, 32.4 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, dry mix.
• 14 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, chocolate chip, dry mix as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate chip, dry mix vs Sunflower Seed Butter:

• 14 ounces of Cookies, chocolate chip, dry mix have 96.7 times more Sodium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.5 times more Calcium, 5.3 times more Copper, 2 times more Iron, 8.6 times more Magnesium, 5.7 times more Manganese, 8.3 times more Phosphorus, 2.8 times more Potassium, 43.5 times more Selenium and 8.2 times more Zinc than Cookies, chocolate chip, dry mix.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, dry mix have 1.8 times more Saturated Fat, 2.7 times more Omega 3 and 2.8 times more Carbohydrate than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.2 times more Fat, 3.9 times more Omega 6 and 3.8 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Sunflower Seed Butter offer comparable quantities of Energy per 14 ounces.