Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Figs Canned in Light Syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.8% 690kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	185% 241g	130g per day for Men 19-50 years
Sugars	223% 162g	37.7% 27.3g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	292% 111g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	618% 8.04mg	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	5% 20μg	593% 2370μg	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	11% 10mg	15.6% 14mg	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	6.67% 1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	2033% 18.3mg	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	36.3% 2.9mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	917% 21mg	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	14.3% 100mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	22% 813g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Figs Canned in Light Syrup vs Roasted Sunflower Seeds:

• Figs Canned in Light Syrup with Liquids have 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B1, 6.5 times more Vitamin B2, 16.1 times more Vitamin B3, 102 times more Vitamin B5, 11.5 times more Vitamin B6, 118.5 times more Vitamin B9, 1.4 times more Vitamin C and 261 times more Vitamin E than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Figs Canned in Light Syrup vs Roasted Sunflower Seeds:

• Figs Canned in Light Syrup with Liquids have 67.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 16.9 times more Copper, 13.1 times more Iron, 12.9 times more Magnesium, 24.5 times more Manganese, 115.5 times more Phosphorus, 8.3 times more Potassium, 396.5 times more Selenium and 48.1 times more Zinc than Figs Canned in Light Syrup with Liquids.

Comparison of macro-nutrients per 1 kilogram:

• Figs Canned in Light Syrup with Liquids have 5.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.4 times more Energy, 498 times more Fat, 261 times more Saturated Fat, more Omega 3, 683 times more Omega 6, 1.3 times more Carbohydrate, 6.2 times more Fiber and 49.6 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.