Comparing Nutrients in 100 calories Figs, canned, heavy syrup pack, solids and liquids VS Figs, canned, extra heavy syrup pack, solids and liquids

Weight per 100 calories

• Figs, canned, heavy syrup pack, solids and liquids: 114g
• Figs, canned, extra heavy syrup pack, solids and liquids: 94g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Figs, canned, heavy syrup pack, solids and liquids or Figs, canned, extra heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.096% 0.093g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.058% 0.019g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20% 26g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	0.77% 0.43g	0.63% 0.36g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.25% 2.27μg	0.21% 1.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	1.7% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.23% 0.042mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.04% 0.49mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.57% 0.078mg	1.3% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	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	0.57% 2.27μg	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	1.26% 1.14mg	1.04% 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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	10.7% 0.096mg	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	3.98% 0.32mg	3.27% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.4mg	2.23% 9.35mg	420mg per day for Men 19-50 years
Manganese	4.15% 0.095mg	3.37% 0.078mg	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	1.62% 11.4mg	1.34% 9.35mg	700mg per day for Men 19-50 years
Potassium	3.3% 113mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	0.41% 0.23μg	NA	55μg per day for Men 19-50 years
Sodium	0.076% 1.14mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	1.14% 0.13mg	0.93% 0.1mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	1.8% 66.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Figs, canned, heavy syrup pack, solids and liquids vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Figs, canned, heavy syrup pack, solids and liquids have 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.2 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Figs, canned, heavy syrup pack, solids and liquids vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Figs, canned, heavy syrup pack, solids and liquids have 1.3 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Zinc and 1.3 times more Water than Figs, canned, extra heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 100 kcal
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 100 kcal.