Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Sunflower Seed Flour	Cookies, fig bars	Recommended Dietary Allowance
Energy	44.6% 1294kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	60.3% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	216% 281g	130g per day for Men 19-50 years
Sugars	NA	254% 184g	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	54.3% 20.6g	48% 18.3g	38g per day for Men 19-50 years
Protein	341% 191g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	23% 0.3mg	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	220% 881μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	1.32% 1.2mg	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	NA	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cookies, fig bars	Recommended Dietary Allowance
Calcium	45.2% 452mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	65% 0.58mg	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	328% 26.3mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	59% 1.36mg	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	391% 2735mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cookies, fig bars per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Cookies, fig bars:

• 14 ounces of Sunflower Seed Flour have 20.2 times more Vitamin B1, 1.2 times more Vitamin B2, 3.9 times more Vitamin B3, 18.1 times more Vitamin B5, 10 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cookies, fig bars.
• While 14 oz of Cookies, fig bars contain more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Cookies, fig bars have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Cookies, fig bars:

• 14 ounces of Sunflower Seed Flour have 1.8 times more Calcium, 11.7 times more Copper, 2.3 times more Iron, 12.8 times more Magnesium, 5.8 times more Manganese, 11.1 times more Phosphorus, 17.6 times more Selenium and 12.7 times more Zinc than Cookies, fig bars.
• While 14 oz of Cookies, fig bars contain 3.1 times more Potassium and 116.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 13 times more Protein than Cookies, fig bars.
• While 14 oz of Cookies, fig bars contain 4.5 times more Fat, 8.1 times more Saturated Fat, 91 times more Omega 3, 3 times more Omega 6 and 2 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cookies, fig bars offer comparable quantities of Energy and Fiber per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3