Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Dried Figs	Recommended Dietary Allowance
Energy	40% 1155kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	4.03% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	97% 127g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	131% 95g	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	62.7% 45.4g	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	% 49.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	58% 22g	51% 19.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	16% 0.21mg	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	118% 470μg	4.47% 18μg	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	3.1% 2.78mg	2.65% 2.4mg	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	345% 51.8mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Dried Figs	Recommended Dietary Allowance
Calcium	14% 139mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	63.3% 0.57mg	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	94% 7.54mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	44% 1mg	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	327% 2292mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.6% 59.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Raw Dried Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Raw Dried Figs:

• 7 ounces of Roasted Sunflower Seeds have 1.2 times more Vitamin B1, 3 times more Vitamin B2, 11.4 times more Vitamin B3, 16.2 times more Vitamin B5, 7.6 times more Vitamin B6, 26.3 times more Vitamin B9 and 74.6 times more Vitamin E than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 5.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Raw Dried Figs:

• 7 ounces of Roasted Sunflower Seeds have 6.4 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 17.2 times more Phosphorus, 1.3 times more Potassium, 132.2 times more Selenium and 9.6 times more Zinc than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 2.3 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 2.3 times more Energy, 53.5 times more Fat, 36.2 times more Saturated Fat, more Omega 3, 95 times more Omega 6 and 5.9 times more Protein than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 2.7 times more Carbohydrate and 17.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Dried Figs offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Raw Dried Figs provide inadequate amounts of Omega 3