Comparing Nutrients in 14 ounces Figs Canned in Light Syrup VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Figs Canned in Light Syrup	Raw Dried Figs	Recommended Dietary Allowance
Energy	9.44% 274kcal	34% 988kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	8.05% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.2g	195% 253g	130g per day for Men 19-50 years
Sugars	88.4% 64g	262% 190g	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	125% 91g	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	% 98g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	19% 7.14g	102% 39g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	32.4% 0.42mg	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% 7.94μg	8.93% 35.7μg	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	4.4% 3.97mg	5.3% 4.76mg	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	2.65% 0.4mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	51.6% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Raw Dried Figs	Recommended Dietary Allowance
Calcium	10.7% 107mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	127% 1.14mg	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	14.4% 1.15mg	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	88% 2.02mg	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	5.67% 39.7mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.7% 323g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Raw Dried Figs per 14 oz

Compare the macro and micronutrient content in 14 oz of Figs Canned in Light Syrup versus 14 oz of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Figs Canned in Light Syrup vs Raw Dried Figs:

• 14 oz of Raw Dried Figs contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 3.5 times more Vitamin E and 3.7 times more Vitamin K than Figs Canned in Light Syrup with Liquids.
• 14 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Figs Canned in Light Syrup with Liquids as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Figs Canned in Light Syrup vs Raw Dried Figs:

• 14 ounces of Figs Canned in Light Syrup have 2.7 times more Water than Raw Dried Figs.
• While 14 oz of Raw Dried Figs contain 6 times more Calcium, 2.7 times more Copper, 7 times more Iron, 6.8 times more Magnesium, 5.9 times more Manganese, 6.7 times more Phosphorus, 6.7 times more Potassium and 5 times more Zinc than Figs Canned in Light Syrup with Liquids.
• 14 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Raw Dried Figs lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Dried Figs contain 3.6 times more Energy, 7.2 times more Omega 6, 3.6 times more Carbohydrate, 3 times more Sugars, 5.4 times more Fiber and 8.5 times more Protein than Figs Canned in Light Syrup with Liquids.
• 14 ounces of Figs Canned in Light Syrup provide inadequate amounts of Omega 6 and Protein
• Both Figs Canned in Light Syrup with Liquids as well as Raw Dried Figs provide inadequate amounts of Omega 3 in 14 ounces.