Comparing Nutrients in 14 ounces Cookies, fig bars VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cookies, fig bars	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.6% 1381kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	73.5% 96g	130g per day for Men 19-50 years
Sugars	254% 184g	15% 11g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	116% 44g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	245% 3.2mg	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	34.7% 139μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.58mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	807% 7.26mg	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	144% 11.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	364% 8.37mg	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	35% 246mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, fig bars vs Roasted Sunflower Seeds:

• Cookies, fig bars have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B12 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B3, 19.3 times more Vitamin B5, 10.7 times more Vitamin B6, 6.8 times more Vitamin B9, 4.7 times more Vitamin C and 40.2 times more Vitamin E than Cookies, fig bars.
• Both Cookies, fig bars and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Cookies, fig bars as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, fig bars vs Roasted Sunflower Seeds:

• Cookies, fig bars have 116.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Copper, 1.3 times more Iron, 4.8 times more Magnesium, 6.2 times more Manganese, 18.6 times more Phosphorus, 4.1 times more Potassium, 24 times more Selenium and 13.6 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, fig bars have 2.6 times more Omega 3, 2.9 times more Carbohydrate and 17 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 6.8 times more Fat, 4.6 times more Saturated Fat, 12.7 times more Omega 6, 2.4 times more Fiber and 5.2 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.