Comparing Nutrients in 14 ounces Stewed Dried Figs VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Stewed Dried Figs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 425kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	70% 91g	130g per day for Men 19-50 years
Sugars	128% 93g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	44% 16.7g	111% 42g	38g per day for Men 19-50 years
Protein	10% 5.64g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	242% 3.14mg	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	0.99% 3.97μg	232% 929μg	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	19.4% 17.5mg	4.85% 4.37mg	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	3.97% 0.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	796% 7.16mg	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	43.7% 3.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	359% 8.26mg	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	16.4% 115mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.5% 277g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Dried Figs vs Oil Roasted Sunflower Seeds:

• Stewed Dried Figs have 4 times more Vitamin C and 2.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29.1 times more Vitamin B1, 2.5 times more Vitamin B2, 6.5 times more Vitamin B3, 54.6 times more Vitamin B5, 6 times more Vitamin B6, 234 times more Vitamin B9 and 242.2 times more Vitamin E than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Dried Figs vs Oil Roasted Sunflower Seeds:

• Stewed Dried Figs have 45.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Copper, 4.9 times more Iron, 4.4 times more Magnesium, 9.5 times more Manganese, 39.3 times more Phosphorus, 1.6 times more Potassium, 391 times more Selenium and 21.7 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Dried Figs have 1.2 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Energy, 128.3 times more Fat, 114 times more Saturated Fat, more Omega 3, 229.6 times more Omega 6, 2.5 times more Fiber and 14.1 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.