Comparing Nutrients in 1 pound Cookies, fig bars VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cookies, fig bars	Sunflower Seeds	Recommended Dietary Allowance
Energy	54.4% 1579kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	69.8% 91g	130g per day for Men 19-50 years
Sugars	290% 210g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	55% 21g	103% 39g	38g per day for Men 19-50 years
Protein	30% 16.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Cookies, fig bars have 3 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 3.1 times more Vitamin B5, 17.9 times more Vitamin B6, 6.5 times more Vitamin B9, 4.7 times more Vitamin C and 54.1 times more Vitamin E than Cookies, fig bars.
• Both Cookies, fig bars as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 lb.

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

• Cookies, fig bars have 38.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.2 times more Copper, 1.8 times more Iron, 12 times more Magnesium, 5.7 times more Manganese, 10.6 times more Phosphorus, 3.1 times more Potassium, 16.1 times more Selenium and 12.8 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, fig bars have 3 times more Omega 3, 3.5 times more Carbohydrate and 17.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 7 times more Fat, 4 times more Saturated Fat, 8.9 times more Omega 6, 1.9 times more Fiber and 5.6 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.