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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Energy	37% 1070kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	145% 189g	130g per day for Men 19-50 years
Sugars	NA	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	NA	108% 41g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Tomato Paste	Recommended Dietary Allowance
Calcium	26% 260mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	406% 3.65mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	131% 3.02mg	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	14.3% 100mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	19.3% 714g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Tomato Paste 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 Tomato Paste 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 Tomato Paste:

• 1 kg of Canned Tomato Paste contains 38 times more Vitamin A, 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 21.9 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 A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Canned Tomato Paste contains 1.4 times more Calcium, 3.5 times more Copper, 10.6 times more Iron, 4.2 times more Magnesium, 3.6 times more Manganese, 8.3 times more Phosphorus, 10.5 times more Potassium, 59 times more Sodium and 5.7 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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids has 1.3 times more Energy and 1.5 times more Carbohydrate than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 11.4 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 Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.