Comparing Nutrients in 1 kilogram Figs, canned, extra heavy syrup pack, solids and liquids VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Energy	37% 1070kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	212% 276g	130g per day for Men 19-50 years
Sugars	NA	322% 234g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	102% 1.33mg	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	2.5% 10μg	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	11% 10mg	49% 44mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	26% 260mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	138% 1.24mg	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	35% 2.8mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	96% 2.2mg	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	14.3% 100mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	19.3% 714g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Stewed Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids versus 1 kg of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 1 kg of Stewed Dried Figs contains 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 1 kg of Stewed Dried Figs contains 2.7 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.2 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs contain similar levels of Copper per one kilogram.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stewed Dried Figs contains 3.7 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in one kilogram.