Comparing Nutrients in 1 kilogram Figs, canned, water pack, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 530kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	176% 229g	130g per day for Men 19-50 years
Sugars	163% 118g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	58% 22g	279% 106g	38g per day for Men 19-50 years
Protein	7.14% 4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Oil 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	19% 0.23mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	5.33% 0.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	23% 852g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Figs, canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 13.9 times more Vitamin B1, 7.4 times more Vitamin B2, 9.3 times more Vitamin B3, 100.6 times more Vitamin B5, 11.3 times more Vitamin B6, 117 times more Vitamin B9 and 454.1 times more Vitamin E than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C and Vitamin K per 1 kg.
• Both Figs, canned, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Figs, canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Figs, canned, water pack, solids and liquids have 55.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 16.4 times more Copper, 14.8 times more Iron, 12.7 times more Magnesium, 23.6 times more Manganese, 113.9 times more Phosphorus, 4.7 times more Potassium, 782 times more Selenium and 43.4 times more Zinc than Figs, canned, water pack, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Figs, canned, water pack, solids and liquids have 3.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.2 times more Energy, 513 times more Fat, 353.4 times more Saturated Fat, more Omega 3, 712.7 times more Omega 6, 1.6 times more Carbohydrate, 4.8 times more Fiber and 50.2 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.