Comparing Nutrients in 1 kilogram Raw Dried Figs VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Raw Dried Figs	Tomato Puree	Recommended Dietary Allowance
Energy	86% 2490kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	69% 89.8g	130g per day for Men 19-50 years
Sugars	661% 479g	66.6% 48.3g	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	316% 229g	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	258% 98g	50% 19g	38g per day for Men 19-50 years
Protein	59% 33g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Tomato Puree	Recommended Dietary Allowance
Calcium	162% 1620mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	254% 20.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	8.12% 301g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Dried Figs versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Dried Figs vs Tomato Puree:

• 1 kilogram of Raw Dried Figs has 3.4 times more Vitamin B1 and 4.6 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 2.4 times more Vitamin B3, 8.8 times more Vitamin C and 5.6 times more Vitamin E than Raw Dried Figs.
• Both Raw Dried Figs and Tomato Puree provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Dried Figs as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Dried Figs vs Tomato Puree:

• 1 kilogram of Raw Dried Figs has 9 times more Calcium, 3 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.9 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Tomato Puree contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Dried Figs as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Dried Figs has 6.6 times more Energy, 4.2 times more Omega 6, 7.1 times more Carbohydrate, 9.9 times more Sugars, 9.6 times more Fructose, 5.2 times more Fiber and 2 times more Protein than Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Raw Dried Figs as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in one kilogram.