Comparing Nutrients in 7 ounces Cookies, shortbread, commercially prepared, plain VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	35% 1020kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	50.3% 16g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	59.3% 43g	29% 21g	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	0.82% 0.6g	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	% 0.71g	% 0g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 21g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	58.4% 0.7mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	84% 1.1mg	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	40% 161μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.95% 5.36mg	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	32.3% 4.84mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	352% 3.17mg	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	74% 5.9mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	179% 4.1mg	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	18.7% 131mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, commercially prepared, plain versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, shortbread, commercially prepared, plain vs Sunflower Seed Butter:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 6.7 times more Vitamin B1 and 1.9 times more Vitamin B2 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 7.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 9.4 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• Both Cookies, shortbread, commercially prepared, plain as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, shortbread, commercially prepared, plain vs Sunflower Seed Butter:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 117.7 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 4.9 times more Calcium, 17.7 times more Copper, 1.4 times more Iron, 22.2 times more Magnesium, 5.3 times more Manganese, 10.1 times more Phosphorus, 6.5 times more Potassium, 16.8 times more Selenium and 10 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 1.7 times more Saturated Fat, 18.4 times more Omega 3, 2.7 times more Carbohydrate and 2.1 times more Sugars than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.1 times more Fat, 1.3 times more Omega 6, 4.4 times more Fiber and 3.2 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Sunflower Seed Butter offer comparable quantities of Energy per seven ounces.