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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Dried Figs	Recommended Dietary Allowance
Energy	40.5% 1175kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	97% 127g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 49.2g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0.14g	g per day for Men 19-50 years
Fiber	55.4% 21g	51% 19.4g	38g per day for Men 19-50 years
Protein	71% 40g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.68% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw Dried Figs	Recommended Dietary Allowance
Calcium	17.3% 173mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.6% 59.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil 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 Oil Roasted Sunflower Seeds vs Raw Dried Figs:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.8 times more Vitamin B1, 3.4 times more Vitamin B2, 6.7 times more Vitamin B3, 16 times more Vitamin B5, 7.5 times more Vitamin B6, 26 times more Vitamin B9 and 103.8 times more Vitamin E than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Raw Dried Figs:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.3 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 17 times more Phosphorus, 130.3 times more Selenium and 9.5 times more Zinc than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 1.9 times more Calcium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Energy, 55.2 times more Fat, 49.1 times more Saturated Fat, more Omega 3, 99.2 times more Omega 6 and 6.1 times more Protein than Raw Dried Figs.
• While 7 oz of Raw Dried Figs contain 2.8 times more Carbohydrate, 15.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil 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