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

Macros Ratio

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

Macro Nutrients

	Figs Canned in Light Syrup	Raw Dried Figs	Recommended Dietary Allowance
Energy	23.8% 690kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	4.5% 1.44g	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	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	491% 639g	130g per day for Men 19-50 years
Sugars	223% 162g	661% 479g	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	316% 229g	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	% 248g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	258% 98g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Raw 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	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	81.5% 1.06mg	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	22.5% 90μg	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	13.3% 12mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Raw Dried Figs	Recommended Dietary Allowance
Calcium	27% 270mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	319% 2.87mg	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	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	222% 5.1mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	22% 813g	8.12% 301g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Dried Figs contains 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 3.5 times more Vitamin E and 3.7 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 B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Figs Canned in Light Syrup with Liquids as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Figs Canned in Light Syrup has 2.7 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 6 times more Calcium, 2.7 times more Copper, 7 times more Iron, 6.8 times more Magnesium, 5.9 times more Manganese, 6.7 times more Phosphorus, 6.7 times more Potassium and 5 times more Zinc than Figs Canned in Light Syrup with Liquids.
• 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 Raw Dried Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dried Figs contains 3.6 times more Energy, 7.2 times more Omega 6, 3.6 times more Carbohydrate, 3 times more Sugars, 5.4 times more Fiber and 8.5 times more Protein than Figs Canned in Light Syrup with Liquids.
• 1 kilogram of Figs Canned in Light Syrup provide inadequate amounts of Omega 6 and Protein
• Both Figs Canned in Light Syrup with Liquids as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one kilogram.