Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Figs Canned in Light Syrup	Stewed Dried Figs	Recommended Dietary Allowance
Energy	23.8% 690kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.94% 0.62g	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	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	212% 276g	130g per day for Men 19-50 years
Sugars	223% 162g	322% 234g	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	111% 42g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Stewed Dried Figs	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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	102% 1.33mg	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	2.5% 10μg	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	49% 44mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	27% 270mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	138% 1.24mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	96% 2.2mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	86.5% 2940mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	22% 813g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Stewed Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Figs Canned in Light Syrup versus 1 kg of Stewed Dried Figs 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 Stewed Dried Figs:

• 1 kg of Stewed Dried Figs contains 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 4.4 times more Vitamin C and 1.6 times more Vitamin K than Figs Canned in Light Syrup with Liquids.
• 1 kilogram of Figs Canned in Light Syrup have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Figs Canned in Light Syrup vs Stewed Dried Figs:

• 1 kg of Stewed Dried Figs contains 2.6 times more Calcium, 3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium and 2.2 times more Zinc than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Stewed Dried Figs contain similar levels of Copper per one kilogram.
• 1 kilogram of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stewed Dried Figs contains 1.6 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars, 2.3 times more Fiber and 3.6 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 Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.