Comparing Nutrients in 100 grams Sunflower Seeds VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Sunflower Seeds	Cookies, fig bars	Recommended Dietary Allowance
Energy	20% 584kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	15% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	54.5% 71g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	64% 46.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	12% 4.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	5.77% 0.075mg	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	56.8% 227μg	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0.33% 0.3mg	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	234% 35mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.83% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cookies, fig bars	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	16.3% 0.15mg	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	65.6% 5.25mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	15% 0.34mg	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	94% 660mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cookies, fig bars:

• Dried Sunflower Seed Kernels have 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 3.1 times more Vitamin B5, 17.9 times more Vitamin B6, 6.5 times more Vitamin B9, 4.7 times more Vitamin C and 54.1 times more Vitamin E than Cookies, fig bars.
• While Cookies, fig bars contain 3 times more Vitamin A, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, fig bars have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cookies, fig bars:

• Dried Sunflower Seed Kernels have 1.2 times more Calcium, 12.2 times more Copper, 1.8 times more Iron, 12 times more Magnesium, 5.7 times more Manganese, 10.6 times more Phosphorus, 3.1 times more Potassium, 16.1 times more Selenium and 12.8 times more Zinc than Cookies, fig bars.
• While Cookies, fig bars contain 38.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 7 times more Fat, 4 times more Saturated Fat, 8.9 times more Omega 6, 1.9 times more Fiber and 5.6 times more Protein than Cookies, fig bars.
• While Cookies, fig bars contain 3 times more Omega 3, 3.5 times more Carbohydrate and 17.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.