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Comparing Nutrients in 100 grams Cookies, fig barsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cookies, fig bars
4%
18%
78%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

12%348kcal
Energy
20%584kcal
348 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.53%7.3g
Fat
53%51.5g
7.3 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.5%1.12g
Saturated Fat
14%4.46g
1.12 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.4%0.18g
Omega 3
3.75%0.06g
0.18 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15%2.6g
Omega 6
136%23g
2.6 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.5%71g
Carbohydrate
15.4%20g
71 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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64%46.4g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
46.4 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.6g
Fiber
22.6%8.6g
4.6 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.6%3.7g
Protein
37%20.8g
3.7 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1%9μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
9 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
123%1.48mg
Thiamine
0.16 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.7%0.22mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.22 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.3%0.36mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.36 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.77%0.075mg
Vitamin B6
103%1.35mg
Pyridoxine
0.075 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
35 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.75%0.09μg
Vitamin B12
0%0μg
Cobalamin
0.09 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.33%0.3mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0.3 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.33%0.65mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.65 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.83%5.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
5.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
7.8%78mg
64 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg
Copper
200%1.8mg
0.15 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.3%2.9mg
Iron
65.6%5.25mg
2.9 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.43%27mg
Magnesium
77.4%325mg
27 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.34mg
Manganese
84.8%1.95mg
0.34 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.86%62mg
Phosphorus
94%660mg
62 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.1%207mg
Potassium
19%645mg
207 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6%3.3μg
Selenium
96%53μg
3.3 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.3%350mg
Sodium
0.6%9mg
350 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.55%0.39mg
Zinc
45.5%5mg
0.39 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.45%16.5g
Water
0.13%4.73g
16.5 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cookies, fig bars vs Sunflower Seeds:
Comparing minerals per 100 grams for Cookies, fig bars vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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