Comparing Nutrients in 1 pound 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	54.4% 1579kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	81.4% 106g	130g per day for Men 19-50 years
Sugars	290% 210g	66% 48g	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	% 47.6g	g per day for Men 19-50 years
Fiber	55% 21g	68% 26g	38g per day for Men 19-50 years
Protein	30% 16.8g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	192% 2.5mg	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	39.7% 159μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	13.6% 12.2mg	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	19.7% 2.95mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	29% 290mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	805% 7.24mg	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	164% 13mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	409% 9.4mg	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	40% 281mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	202% 22mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Cookies, fig bars have 3 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter no Salt.
• While 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.
• Both Cookies, fig bars as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Cookies, fig bars have 116.7 times more Sodium than Sunflower Seed Butter no Salt.
• While 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 no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, fig bars have 3.6 times more Omega 3, 3 times more Carbohydrate and 4.4 times more Sugars than Sunflower Seed Butter no Salt.
• While 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 no Salt have similar amounts of Fiber per 1 lb.
• Both Cookies, fig bars as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.