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

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cookies, fig bars	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.6% 1381kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	63% 81.7g	130g per day for Men 19-50 years
Sugars	254% 184g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	246% 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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Cookies, fig bars have more Vitamin A and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 19.4 times more Vitamin B5, 10.7 times more Vitamin B6, 6.8 times more Vitamin B9 and 4.7 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 14 oz.

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

• Cookies, fig bars have 116.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12.5 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 6.2 times more Manganese, 18.7 times more Phosphorus, 2.4 times more Potassium and 13.6 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, fig bars have 2.3 times more Omega 3 and 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 7.8 times more Fat, 5.3 times more Saturated Fat, 14.5 times more Omega 6, 2.5 times more Fiber and 4.7 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.