Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Sunflower Seed Butter	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	213% 6170kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	328% 105g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	572% 744g	130g per day for Men 19-50 years
Sugars	145% 105g	584% 423g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 105g	% 423g	g per day for Men 19-50 years
Fiber	150% 57g	0% 0g	38g per day for Men 19-50 years
Protein	309% 173g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	0% 0mg	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	593% 2370μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1526% 229mg	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	64% 640mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	0% 0mg	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	515% 41.2mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	8.26% 0.19mg	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	951% 6660mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Sunflower Seed Butter has 2.2 times more Vitamin B2, 103.8 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• Both Sunflower Seed Butter and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Sunflower Seed Butter has 7.1 times more Calcium, more Copper, 22.9 times more Iron, 103.7 times more Magnesium, 109.1 times more Manganese, 17.1 times more Phosphorus, 16 times more Potassium, more Selenium and 163 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 37 times more Sodium than Sunflower Seed Butter no Salt.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 2.3 times more Fat, 3.8 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2.2 times more Saturated Fat, 2 times more Omega 3, 3.2 times more Carbohydrate and 4 times more Sugars than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein