Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Figs

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Figs	4%	3%	93%

Macro Nutrients

	Sunflower Seed Butter	Figs	Recommended Dietary Allowance
Energy	213% 6170kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	148% 192g	130g per day for Men 19-50 years
Sugars	145% 105g	224% 163g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	76.3% 29g	38g per day for Men 19-50 years
Protein	309% 173g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Figs	Recommended Dietary Allowance
Vitamin A	NA	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	87% 1.13mg	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	593% 2370μg	15% 60μg	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	30% 27mg	22.2% 20mg	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	1526% 229mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Figs	Recommended Dietary Allowance
Calcium	64% 640mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	77.8% 0.7mg	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	515% 41.2mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	55.7% 1.28mg	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	951% 6660mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Figs:

• 1 kilogram of Sunflower Seed Butter has 3.3 times more Vitamin B2, 16.9 times more Vitamin B3, 3.9 times more Vitamin B5, 4.9 times more Vitamin B6, 39.5 times more Vitamin B9, 1.4 times more Vitamin C and 208.1 times more Vitamin E than Figs.
• Both Sunflower Seed Butter and Figs provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Figs:

• 1 kilogram of Sunflower Seed Butter has 1.8 times more Calcium, 22.8 times more Copper, 11.1 times more Iron, 18.3 times more Magnesium, 16.2 times more Manganese, 47.6 times more Phosphorus, 2.5 times more Potassium, 522 times more Selenium and 32.6 times more Zinc than Figs.
• While 1 kg of Raw Figs contains 127.6 times more Water than Sunflower Seed Butter no Salt.
• 1 kilogram of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 8.3 times more Energy, 184 times more Fat, 78 times more Saturated Fat, more Omega 3, 67.6 times more Omega 6, 1.2 times more Carbohydrate, 2 times more Fiber and 23 times more Protein than Figs.
• While 1 kg of Raw Figs contains 1.5 times more Sugars than Sunflower Seed Butter no Salt.
• 1 kilogram of Figs provide inadequate amounts of Omega 3, Omega 6 and Protein