Comparing Nutrients in 1 kilogram Figs, canned, extra heavy syrup pack, solids and liquids VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	37% 1070kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	26% 260mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19.3% 714g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Baked Red Potatoes 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 Baked Red Potatoes 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 Baked Red Potatoes:

• 1 kg of Baked Whole Red Potatoes contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 4.9 times more Vitamin B5 and 12.6 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 B1, Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Figs, canned, extra heavy syrup pack, solids and liquids vs Baked Red Potatoes:

• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids has 2.9 times more Calcium than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.7 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 7.2 times more Phosphorus, 5.6 times more Potassium and 3.6 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids has 1.2 times more Energy and 1.4 times more Carbohydrate than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 6.1 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• 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 Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in one kilogram.