Comparing Nutrients in 1 kilogram Raw Dried Figs VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Dried Figs	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	86% 2490kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	5.2% 1.67g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	201% 262g	130g per day for Men 19-50 years
Sugars	661% 479g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	59% 33g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	162% 1620mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	NA	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	200% 6800mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	NA	11mg per day for Men 19-50 years
Water	8.12% 301g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Dried Figs versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Dried Figs vs Frozen Roasted Potatoes with Salt:

• Both Raw Dried Figs and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Raw Dried Figs as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Raw Dried Figs vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Raw Dried Figs has 10.8 times more Calcium, 4.1 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 29.8 times more Sodium than Raw Dried Figs.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 2 times more Energy, 2.4 times more Carbohydrate, 69.4 times more Sugars, 3.8 times more Fiber and 1.5 times more Protein than Frozen Roasted Potatoes with Salt.