Comparing Nutrients in 1 kilogram Stewed Dried Figs VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Stewed Dried Figs	Raw Dried Figs	Recommended Dietary Allowance
Energy	37% 1070kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	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	8.76% 1.5g	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	212% 276g	491% 639g	130g per day for Men 19-50 years
Sugars	322% 234g	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	111% 42g	258% 98g	38g per day for Men 19-50 years
Protein	25.4% 14g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	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	2.5% 10μg	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	49% 44mg	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	10% 1.5mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Raw Dried Figs	Recommended Dietary Allowance
Calcium	70% 700mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	110% 8.8mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	41.4% 290mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	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	2.67% 40mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	19% 698g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Dried Figs 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 Stewed Dried Figs vs Raw Dried Figs:

• 1 kilogram of Stewed Dried Figs has 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 7.7 times more Vitamin B1, 3.4 times more Vitamin B5, 9 times more Vitamin B9, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw Dried Figs provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Stewed Dried Figs have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin C
• Both Stewed Dried Figs as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Dried Figs vs Raw Dried Figs:

• 1 kg of Raw Dried Figs contains 2.3 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 2.3 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs 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 2.3 times more Energy, 2.3 times more Omega 6, 2.3 times more Carbohydrate, 2.1 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Stewed Dried Figs.
• 1 kilogram of Stewed Dried Figs provide inadequate amounts of Omega 6
• Both Stewed Dried Figs as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one kilogram.