Comparing Nutrients in 300 calories Cookies, fig bars VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cookies, fig bars: 86.2g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Cookies, fig bars, which is very high in comparison to other foods. Cookies, fig bars having high energy density.

Which food has more nutrients per 300 calories - Cookies, fig bars or Oil Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Cookies, fig bars	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	55% 40g	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.37g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.86% 7.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.97% 0.065mg	31% 0.4mg	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	7.54% 30μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.23% 0.078μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.29% 0.26mg	0.62% 0.56mg	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	3.74% 0.56mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.5% 55mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	102% 0.91mg	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	31.3% 2.5mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	5.54% 23.3mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	46% 1.05mg	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	7.64% 53.4mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	5.25% 178mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	5.17% 2.84μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, fig bars vs Oil Roasted Sunflower Seeds:

• Cookies, fig bars have 1.3 times more Vitamin B2, more Vitamin B12 and 3.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 11.2 times more Vitamin B5, 6.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 32.9 times more Vitamin E than Cookies, fig bars.
• Both Cookies, fig bars and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
• Both Cookies, fig bars as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, fig bars vs Oil Roasted Sunflower Seeds:

• Cookies, fig bars have 1.3 times more Calcium and 198.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Copper, 2.8 times more Magnesium, 3.6 times more Manganese, 10.8 times more Phosphorus, 1.4 times more Potassium, 13.9 times more Selenium and 7.9 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, fig bars have 3.8 times more Omega 3, 5.3 times more Carbohydrate and 25.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Fat, 3.7 times more Saturated Fat, 7.8 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Cookies, fig bars as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.