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Comparing Nutrients in 1 pound Cookies, fig barsVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, fig bars
4%
18%
78%
Toasted Sunflower Seeds
10%
77%
13%
1 lb ▼

Macro Nutrients

54.4%1579kcal
Energy
97%2808kcal
1579 kcalvs2808 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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34%33g
Fat
266%258g
33 gvs258 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16%5.1g
Saturated Fat
84.4%27g
5.1 gvs27 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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51.6%0.83g
Omega 3
22.4%0.36g
0.83 gvs0.36 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69%11.7g
Omega 6
998%170g
11.7 gvs170 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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247%322g
Carbohydrate
72%93g
322 gvs93 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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290%210g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
210 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55%21g
Fiber
137%52g
21 gvs52 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%16.8g
Protein
139%78g
16.8 gvs78 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.54%41μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
41 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59.7%0.72mg
Vitamin B1
123%1.47mg
Thiamine
0.72 mgvs1.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.7%0.98mg
Vitamin B2
99%1.3mg
Riboflavin
0.98 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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53%8.5mg
Vitamin B3
119%19mg
Niacin, nicotinic acid, niacinamide
8.5 mgvs19 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33%1.65mg
Vitamin B5
640%32mg
Pantothenic acid
1.65 mgvs32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
281%3.65mg
Pyridoxine
0.34 mgvs3.65 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39.7%159μg
Vitamin B9
270%1080μg
Folates and Folic Acid
159 μgvs1080 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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17%0.41μg
Vitamin B12
0%0μg
Cobalamin
0.41 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg
Vitamin C
7.06%6.35mg
Ascorbic acid
1.36 mgvs6.35 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.7%2.95mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.95 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22%26.3μg
Vitamin K
NA
Phytomenadione or phylloquinone
26.3 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

29%290mg
Calcium
26%259mg
290 mgvs259 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.67mg
Copper
924%8.3mg
0.67 mgvs8.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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164%13mg
Iron
386%31mg
13 mgvs31 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
139%585mg
122 mgvs585 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.6%1.56mg
Manganese
417%9.6mg
1.56 mgvs9.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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40%281mg
Phosphorus
750%5253mg
281 mgvs5253 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.6%939mg
Potassium
65.5%2227mg
939 mgvs2227 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.2%15μg
Selenium
NA
15 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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106%1588mg
Sodium
0.91%13.6mg
1588 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.77mg
Zinc
219%24mg
1.77 mgvs24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.02%75g
Water
0.12%4.54g
75 gvs4.54 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Cookies, fig bars vs Toasted Sunflower Seeds:
Comparing minerals per 1 pound for Cookies, fig bars vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 1 pound:



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