Comparing Nutrients in 100 grams Cookies, gingersnaps VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cookies, gingersnaps	5%	21%	74%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cookies, gingersnaps	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	14.3% 416kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	7.64% 1.3g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	18% 23.3g	130g per day for Men 19-50 years
Sugars	27.5% 20g	14.5% 10.5g	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	% 10.5g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	15% 5.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	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	16.7% 0.2mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	42.3% 0.55mg	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	21.8% 87μg	59.3% 237μg	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	3% 2.7mg	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	6.47% 0.97mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	177% 1.6mg	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	80% 6.4mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	90% 2.07mg	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% 83mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	9.27% 5.1μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	37% 555mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gingersnaps vs Sunflower Seed Butter:

• Cookies, gingersnaps have 3.8 times more Vitamin B1 and 1.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.1 times more Vitamin B3, 3.1 times more Vitamin B5, 5.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 23.6 times more Vitamin E than Cookies, gingersnaps.
• Both Cookies, gingersnaps as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, gingersnaps vs Sunflower Seed Butter:

• Cookies, gingersnaps have 1.2 times more Calcium, 1.6 times more Iron and 185 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 5.2 times more Copper, 6.3 times more Magnesium, 1.3 times more Manganese, 8 times more Phosphorus, 1.7 times more Potassium, 20.5 times more Selenium and 8.9 times more Zinc than Cookies, gingersnaps.

Comparison of macro-nutrients per 100 grams:

• Cookies, gingersnaps have 1.5 times more Omega 3, 3.3 times more Carbohydrate and 1.9 times more Sugars than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Energy, 5.6 times more Fat, 1.9 times more Saturated Fat, 7.5 times more Omega 6, 2.6 times more Fiber and 3.1 times more Protein than Cookies, gingersnaps.
• Both Cookies, gingersnaps as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.