Comparing Nutrients in 5 ounces Cookie, with peanut butter filling, chocolate-coated VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	27.5% 797kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	85% 27.2g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	25.4% 33g	130g per day for Men 19-50 years
Sugars	60.4% 43.8g	20.6% 15g	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	% 15g	g per day for Men 19-50 years
Fiber	13% 4.96g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	60% 0.78mg	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	22.3% 89.3μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.25% 3.83mg	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	41% 6.12mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	252% 2.26mg	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	37.2% 2.98mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	128% 2.94mg	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	7.5% 52.4mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookie, with peanut butter filling, chocolate-coated vs Sunflower Seed Butter:

• Cookie, with peanut butter filling, chocolate-coated has 2.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 5.4 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 5.3 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookie, with peanut butter filling, chocolate-coated vs Sunflower Seed Butter:

• Cookie, with peanut butter filling, chocolate-coated has 123.7 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.8 times more Calcium, 2.7 times more Copper, 2 times more Iron, 18.3 times more Magnesium, 3 times more Manganese, 18 times more Phosphorus, 2.7 times more Potassium, 14.3 times more Selenium and 24.5 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.

Comparison of macro-nutrients per 5 ounces:

• Cookie, with peanut butter filling, chocolate-coated has 4.1 times more Saturated Fat, 4.8 times more Omega 3, 2.3 times more Carbohydrate and 2.9 times more Sugars than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Fat, 1.6 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Sunflower Seed Butter no Salt have similar amounts of Energy per 5 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.