Comparing Nutrients in 1 pound Cookies, fig bars VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cookies, fig bars	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	54.4% 1579kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	125% 163g	130g per day for Men 19-50 years
Sugars	290% 210g	NA	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	55% 21g	62% 23.6g	38g per day for Men 19-50 years
Protein	30% 16.8g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	29% 290mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cookies, fig bars has more Vitamin B12 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 20.2 times more Vitamin B1, 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.
• Both Cookies, fig bars and Sunflower Seed Flour provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Cookies, fig bars as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, fig bars has 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 Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 13 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3