Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Figs, canned, extra heavy syrup pack, solids and liquids

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Figs, canned, extra heavy syrup pack, solids and liquids: 280g

Oil Roasted Sunflower Seeds have 5.5 times more energy per 100g than Figs, canned, extra heavy syrup pack, solids and liquids. It has very high energy density when compared to other foods. Figs, canned, extra heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Figs, canned, extra heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	60% 78g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	NA	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	NA	38g per day for Men 19-50 years
Protein	18% 10g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5.14% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.76% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	NA	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	29.6% 119μg	NA	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	0.62% 0.56mg	3.1% 2.8mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	32% 0.29mg	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	27% 2.17mg	9.8% 0.79mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	6.68% 28mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	10% 0.23mg	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	82.5% 577mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	5.4% 200g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Figs, Canned, Extra Heavy Syrup Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Figs, canned, extra heavy syrup pack, solids and liquids?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 300 calories of Oil Roasted Sunflower Seeds have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 18.2 times more Vitamin B5 than Figs, canned, extra heavy syrup pack, solids and liquids.
• 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 300 calories of Oil Roasted Sunflower Seeds have 3.2 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese, 20.6 times more Phosphorus and 8.6 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 300 kcal of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.7 times more Calcium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Figs, canned, extra heavy syrup pack, solids and liquids contain similar levels of Potassium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 92.7 times more Fat, 63.9 times more Saturated Fat, 131.6 times more Omega 6 and 9.5 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 300 kcal of Figs, canned, extra heavy syrup pack, solids and liquids contain 6.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Figs, canned, extra heavy syrup pack, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein