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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Figs	4%	3%	93%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Energy	30.3% 880kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.88% 0.6g	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	2.82% 0.48g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	148% 192g	130g per day for Men 19-50 years
Sugars	286% 207g	224% 163g	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	58% 22g	76.3% 29g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	7.78% 70μg	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	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	87% 1.13mg	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	5% 20μg	15% 60μg	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	22.2% 20mg	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	8% 1.2mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Calcium	27% 270mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	77.8% 0.7mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	55.7% 1.28mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	20.6% 763g	21.4% 791g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw Figs contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin C than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids has 1.5 times more Copper than Figs.
• While 1 kg of Raw Figs contains 1.3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Potassium than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs contain similar levels of Water per one kilogram.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Figs lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids has 1.3 times more Sugars than Figs.
• While 1 kg of Raw Figs contains 1.3 times more Fiber than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.