Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Figs Canned in Light Syrup	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	23.8% 690kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	214% 279g	130g per day for Men 19-50 years
Sugars	223% 162g	NA	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	6.96% 3.9g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	NA	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	NA	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	11% 10mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	27% 270mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	114% 1.03mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	36% 0.83mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	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	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 813g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs Canned in Light Syrup versus 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids 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 Figs, canned, extra heavy syrup pack, solids and liquids:

• Both Figs Canned in Light Syrup with Liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of vitamins per 1 kg
• Both Figs Canned in Light Syrup and Figs, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Figs Canned in Light Syrup with Liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Figs Canned in Light Syrup vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Both Figs Canned in Light Syrup with Liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of minerals per 1 kg
• Both Figs Canned in Light Syrup and Figs, canned, extra heavy syrup pack, solids and liquids contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese and Potassium per one kilogram.
• Both Figs Canned in Light Syrup with Liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids contains 1.6 times more Energy and 1.6 times more Carbohydrate than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.