Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Figs Canned in Light Syrup	Deglet Noor Dates	Recommended Dietary Allowance
Energy	23.8% 690kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	577% 750g	130g per day for Men 19-50 years
Sugars	223% 162g	874% 634g	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	270% 196g	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	% 199g	g per day for Men 19-50 years
Sucrose	NA	% 238g	g per day for Men 19-50 years
Fiber	47.4% 18g	211% 80g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Deglet Noor Dates	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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	127% 1.65mg	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	47.5% 190μg	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	4.44% 4mg	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	6.67% 1mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	27% 270mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	229% 2.06mg	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	36.3% 2.9mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	114% 2.62mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	193% 6560mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22% 813g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Deglet Noor Dates per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs Canned in Light Syrup versus 1 kg of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Figs Canned in Light Syrup vs Deglet Noor Dates:

• 1 kilogram of Figs Canned in Light Syrup has 1.6 times more Vitamin K than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 8.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Figs Canned in Light Syrup with Liquids.
• 1 kilogram of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Figs Canned in Light Syrup with Liquids as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Figs Canned in Light Syrup vs Deglet Noor Dates:

• 1 kilogram of Figs Canned in Light Syrup has 4 times more Water than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 1.4 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 4.3 times more Magnesium, 3 times more Manganese, 6.2 times more Phosphorus, 6.4 times more Potassium, 15 times more Selenium and 2.6 times more Zinc than Figs Canned in Light Syrup with Liquids.
• 1 kilogram of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Deglet Noor Dates contains 4.1 times more Energy, 4.2 times more Carbohydrate, 3.9 times more Sugars, 4.4 times more Fiber and 6.3 times more Protein than Figs Canned in Light Syrup with Liquids.
• 1 kilogram of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Figs Canned in Light Syrup with Liquids as well as Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.