Comparing Nutrients in 1 kilogram Stewed Dried Figs VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Stewed Dried Figs	Baked White Potatoes	Recommended Dietary Allowance
Energy	37% 1070kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	162% 211g	130g per day for Men 19-50 years
Sugars	322% 234g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	111% 42g	55.3% 21g	38g per day for Men 19-50 years
Protein	25.4% 14g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Baked White Potatoes	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 698g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stewed Dried Figs vs Baked White Potatoes:

• Stewed Dried Figs have 2.6 times more Vitamin B2, 3.8 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.4 times more Vitamin B1, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 38 times more Vitamin B9 and 2.9 times more Vitamin C than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stewed Dried Figs vs Baked White Potatoes:

• Stewed Dried Figs have 7 times more Calcium and 1.4 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Stewed Dried Figs.
• Both Stewed Dried Figs and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Manganese and Water per 1 kg.
• Both Stewed Dried Figs as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Dried Figs have 1.3 times more Carbohydrate, 15.3 times more Sugars and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Protein than Stewed Dried Figs.
• Both Stewed Dried Figs and Baked Whole White Potatoes have similar amounts of Energy per 1 kg.
• Both Stewed Dried Figs as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.