Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cookies, fig bars	Recommended Dietary Allowance
Energy	204% 5920kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	545% 709g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	121% 46g	38g per day for Men 19-50 years
Protein	358% 201g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cookies, fig bars	Recommended Dietary Allowance
Calcium	87% 870mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cookies, fig bars per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Cookies, fig bars:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 19.1 times more Vitamin B5, 10.6 times more Vitamin B6, 6.7 times more Vitamin B9 and 55.9 times more Vitamin E than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains more Vitamin B12 and 1.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Cookies, fig bars:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Calcium, 12.3 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 6.1 times more Manganese, 18.4 times more Phosphorus, 2.3 times more Potassium, 23.7 times more Selenium and 13.4 times more Zinc than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 116.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 7 times more Fat, 6.3 times more Saturated Fat, 13.2 times more Omega 6, 2.3 times more Fiber and 5.4 times more Protein than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 2.2 times more Omega 3, 3.1 times more Carbohydrate and 14.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.