Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Figs

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Figs	4%	3%	93%

Macro Nutrients

	Toasted Sunflower Seeds	Figs	Recommended Dietary Allowance
Energy	213% 6190kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	148% 192g	130g per day for Men 19-50 years
Sugars	NA	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	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	303% 115g	76.3% 29g	38g per day for Men 19-50 years
Protein	307% 172g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	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

	Toasted Sunflower Seeds	Figs	Recommended Dietary Allowance
Calcium	57% 570mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Figs per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Figs:

• 1 kilogram of Toasted Sunflower Seeds has 5.4 times more Vitamin B1, 5.7 times more Vitamin B2, 10.5 times more Vitamin B3, 23.5 times more Vitamin B5, 7.1 times more Vitamin B6 and 39.7 times more Vitamin B9 than Figs.
• While 1 kg of Raw Figs contains 1.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Figs have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Figs:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Calcium, 26.2 times more Copper, 18.4 times more Iron, 7.6 times more Magnesium, 16.5 times more Manganese, 82.7 times more Phosphorus, 2.1 times more Potassium and 35.3 times more Zinc than Figs.
• While 1 kg of Raw Figs contains 79.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Figs lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 8.4 times more Energy, 189.3 times more Fat, 99.2 times more Saturated Fat, more Omega 3, 259.7 times more Omega 6, 4 times more Fiber and 22.9 times more Protein than Figs.
• Both Toasted Sunflower Seeds and Figs offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Figs provide inadequate amounts of Omega 3, Omega 6 and Protein