Comparing Nutrients in 100 grams Figs, canned, extra heavy syrup pack, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 107kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	NA	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	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	NA	58.5% 234μg	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	1.1% 1mg	1.22% 1.1mg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.6% 26mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	200% 1.8mg	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	3.5% 0.28mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	90% 2.08mg	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	1.43% 10mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	2.85% 97mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Figs, canned, extra heavy syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 7.8 times more Vitamin B2, 9.9 times more Vitamin B3 and 100.6 times more Vitamin B5 than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 100 g.
• Both Figs, canned, extra 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 100 g.

Comparing minerals per 100 grams for Figs, canned, extra heavy syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• Figs, canned, extra heavy syrup pack, solids and liquids have 46.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Calcium, 17.5 times more Copper, 15.3 times more Iron, 12.7 times more Magnesium, 25.1 times more Manganese, 113.9 times more Phosphorus, 5 times more Potassium and 47.4 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 grams:

• Figs, canned, extra heavy syrup pack, solids and liquids have 1.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Energy, 513 times more Fat, 353.4 times more Saturated Fat, 727.8 times more Omega 6 and 52.8 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.