Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Sunflower Seed Butter	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	84.4% 2449kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	204% 265g	130g per day for Men 19-50 years
Sugars	57.7% 42g	204% 148g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	122% 68.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	19.5% 0.25mg	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	235% 941μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	606% 91mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	25.4% 254mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	85.6% 0.77mg	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	204% 16.4mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	80% 1.84mg	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	378% 2643mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cookies, graham crackers, chocolate-coated per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Sunflower Seed Butter have 4 times more Vitamin B3, 3.1 times more Vitamin B5, 8.6 times more Vitamin B6, 4.7 times more Vitamin B9, 27 times more Vitamin C and 23.1 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 5.1 times more Vitamin B1 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Sunflower Seed Butter have 1.4 times more Calcium, 8.2 times more Copper, 2.1 times more Iron, 19.4 times more Magnesium, 4.5 times more Manganese, 7.7 times more Phosphorus, 2.2 times more Potassium, 9.4 times more Selenium and 24.5 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 88.3 times more Sodium than Sunflower Seed Butter no Salt.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.2 times more Energy, 2.1 times more Fat, 2.2 times more Omega 6, 2.6 times more Fiber and 4.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 3.7 times more Saturated Fat, 2.9 times more Carbohydrate and 3.5 times more Sugars than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cookies, graham crackers, chocolate-coated offer comparable quantities of Omega 3 per 14 ounces.