Comparing Nutrients in 1 pound 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	16.7% 485kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80% 104g	130g per day for Men 19-50 years
Sugars	146% 106g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	50% 19g	127% 48g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	162% 91g	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	4.16% 0.05mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	276% 3.6mg	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	1.13% 4.54μg	265% 1061μg	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	22% 20mg	5.54% 5mg	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	4.54% 0.68mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	909% 8.2mg	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	50% 4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	410% 9.43mg	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	18.8% 132mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.56% 317g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Dried Figs versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Dried Figs vs Oil Roasted Sunflower Seeds:

• 1 pound of Stewed Dried Figs has 4 times more Vitamin C and 2.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• 1 pound of Stewed Dried Figs have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Stewed Dried Figs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Dried Figs vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 Seeds contain similar levels of Calcium per one pound.
• 1 pound of Stewed Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Dried Figs has 1.2 times more Carbohydrate and 7.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• 1 pound of Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6