Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	21.5% 624kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	25.4% 33g	130g per day for Men 19-50 years
Sugars	79% 57g	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	5.97% 2.27g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	41% 0.49mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	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	8.5% 34μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	18.5% 2.78mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.4% 136mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Sunflower Seed Butter:

• 5 ounces of Cookies, chocolate, made with rice cereal have 6.5 times more Vitamin B1, 2.5 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 11.7 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• 5 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• 5 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Cookies, chocolate, made with rice cereal as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Sunflower Seed Butter:

• 5 ounces of Cookies, chocolate, made with rice cereal have 70 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2 times more Calcium, 8.9 times more Copper, 1.7 times more Iron, 8.2 times more Magnesium, 6.9 times more Phosphorus, 2.5 times more Potassium, 11.2 times more Selenium and 7.3 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.4 times more Saturated Fat, 3.1 times more Omega 3, 2.7 times more Carbohydrate and 3.8 times more Sugars than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Energy, 2.9 times more Fat, 3.4 times more Omega 6, 3.6 times more Fiber and 5.3 times more Protein than Cookies, chocolate, made with rice cereal.