Comparing Nutrients in 1 kilogram 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	112% 3260kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	545% 709g	130g per day for Men 19-50 years
Sugars	NA	639% 464g	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	137% 52g	121% 46g	38g per day for Men 19-50 years
Protein	858% 481g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	57.7% 0.75mg	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	555% 2220μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cookies, fig bars	Recommended Dietary Allowance
Calcium	114% 1140mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	163% 1.47mg	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	828% 66.2mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	149% 3.43mg	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	984% 6890mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	2% 74.7g	4.46% 165g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Flour has 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 1 kg of Cookies, fig bars contains more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 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 1 kg of Cookies, fig bars contains 3.1 times more Potassium and 116.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 13 times more Protein than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 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 one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3