Comparing Nutrients in 1 kilogram Cookies, fig bars VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	120% 3480kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	545% 709g	179% 233g	130g per day for Men 19-50 years
Sugars	639% 464g	145% 105g	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	% 105g	g per day for Men 19-50 years
Fiber	121% 46g	150% 57g	38g per day for Men 19-50 years
Protein	66% 37g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	423% 5.5mg	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	87.5% 350μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	30% 27mg	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	43.3% 6.5mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	64% 640mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	1774% 16mg	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	363% 29mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	901% 20.7mg	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	88.6% 620mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	445% 49mg	11mg per day for Men 19-50 years
Water	4.46% 165g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, fig bars versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, fig bars vs Sunflower Seed Butter:

• 1 kilogram of Cookies, fig bars has 3 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.6 times more Vitamin B3, 3.2 times more Vitamin B5, 7.3 times more Vitamin B6, 6.8 times more Vitamin B9, 9 times more Vitamin C and 35.2 times more Vitamin E than Cookies, fig bars.
• 1 kilogram of Cookies, fig bars have insufficient amounts of Vitamin C
• 1 kilogram of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Cookies, fig bars as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, fig bars vs Sunflower Seed Butter:

• 1 kilogram of Cookies, fig bars has 116.7 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 10.9 times more Copper, 1.4 times more Iron, 11.5 times more Magnesium, 6 times more Manganese, 10.7 times more Phosphorus, 2.8 times more Potassium, 31.6 times more Selenium and 12.5 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Sunflower Seed Butter contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, fig bars has 3.6 times more Omega 3, 3 times more Carbohydrate and 4.4 times more Sugars than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.8 times more Energy, 7.6 times more Fat, 4.2 times more Saturated Fat, 3.8 times more Omega 6 and 4.7 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Sunflower Seed Butter offer comparable quantities of Fiber per one kilogram.