Comparing Nutrients in 500 calories Figs, canned, heavy syrup pack, solids and liquids VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Figs, canned, heavy syrup pack, solids and liquids: 568g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 6.7 times more energy per unit of mass than Figs, canned, heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Figs, canned, heavy syrup pack, solids and liquids having average energy density.

Which food has more nutrients per 500 calories - Figs, canned, heavy syrup pack, solids and liquids or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	15% 19.3g	130g per day for Men 19-50 years
Sugars	162% 118g	3.62% 2.63g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	33% 12.5g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	51.5% 0.67mg	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	2.84% 11.4μg	49.4% 198μg	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	6.3% 5.7mg	1.03% 0.93mg	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	4.55% 0.68mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	169% 1.52mg	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	20% 1.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	13.5% 57mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	76.4% 1.76mg	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	8.1% 57mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	16.5% 563mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.07% 1.14μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11.7% 434g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Figs, canned, heavy syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Figs, canned, heavy syrup pack, solids and liquids have 6.1 times more Vitamin C and 11.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 15 times more Vitamin B5, 1.7 times more Vitamin B6, 17.4 times more Vitamin B9 and 45 times more Vitamin E than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Figs, canned, heavy syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Figs, canned, heavy syrup pack, solids and liquids have 2.1 times more Calcium, 1.4 times more Potassium and 333.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 16.9 times more Phosphorus, 58.1 times more Selenium and 7 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Figs, canned, heavy syrup pack, solids and liquids have 6.7 times more Carbohydrate, 44.8 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 76.3 times more Fat, 52.5 times more Saturated Fat, 105.9 times more Omega 6 and 7.8 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.