Comparing Nutrients in 500 calories Cookies, fig bars VS Sunflower Seed Butter

Weight per 500 calories

• Cookies, fig bars: 144g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 1.8 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.

Discover which food has more nutrients per 500 calories - Cookies, fig bars or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	14.5% 19g	130g per day for Men 19-50 years
Sugars	92% 66.6g	11.8% 8.54g	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	% 8.5g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	12% 4.6g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	34.3% 0.45mg	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	12.6% 50.3μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.4% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.48% 0.43mg	2.43% 2.2mg	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	6.23% 0.93mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.94% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.2% 92mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	144% 1.3mg	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	52% 4.17mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	9.24% 38.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	73% 1.68mg	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	12.7% 89mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	8.75% 297mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	8.62% 4.74μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.014% 0.5g	3700g per day for Men 19-50 years

Cookies, Fig Bars VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, fig bars or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Cookies, fig bars vs Sunflower Seed Butter:

• 500 calories of Cookies, fig bars have 5.3 times more Vitamin B1 and 2.4 times more Vitamin B2 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 19.9 times more Vitamin E than Cookies, fig bars.
• 500 calories of Cookies, fig bars have insufficient amounts of Vitamin B6 and Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Cookies, fig bars as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, fig bars vs Sunflower Seed Butter:

• 500 calories of Cookies, fig bars have 1.2 times more Iron and 206.8 times more Sodium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 6.1 times more Copper, 6.5 times more Magnesium, 3.4 times more Manganese, 6.1 times more Phosphorus, 1.6 times more Potassium, 17.8 times more Selenium and 7.1 times more Zinc than Cookies, fig bars.
• 500 calories of Cookies, fig bars lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc
• Both Cookies, fig bars as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, fig bars have 6.5 times more Omega 3, 5.4 times more Carbohydrate, 7.8 times more Sugars and 1.4 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 4.3 times more Fat, 2.3 times more Saturated Fat, 2.1 times more Omega 6 and 2.6 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, fig bars provide inadequate amounts of Protein
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3