Comparing Nutrients in 1 kilogram Raw Dried Figs VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Raw Dried Figs	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	86% 2490kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	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	20.3% 3.45g	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	491% 639g	214% 279g	130g per day for Men 19-50 years
Sugars	661% 479g	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	316% 229g	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	% 248g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	258% 98g	NA	38g per day for Men 19-50 years
Protein	59% 33g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	22.5% 90μg	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	13.3% 12mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	162% 1620mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	254% 20.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	96% 670mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.12% 301g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Dried Figs 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 Raw Dried Figs vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Raw Dried Figs has 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.3 times more Vitamin B5 than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Dried Figs as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Dried Figs vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Raw Dried Figs has 6.2 times more Calcium, 2.8 times more Copper, 7.3 times more Iron, 6.8 times more Magnesium, 6.1 times more Manganese, 6.7 times more Phosphorus, 7 times more Potassium and 5 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 2.3 times more Energy, 7.3 times more Omega 6, 2.3 times more Carbohydrate and 8.7 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein