Comparing Nutrients in 1 kilogram Raw Dried Figs VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw Dried Figs	Tomatoes	Recommended Dietary Allowance
Energy	86% 2490kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	30% 39g	130g per day for Men 19-50 years
Sugars	661% 479g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	258% 98g	31.6% 12g	38g per day for Men 19-50 years
Protein	59% 33g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Tomatoes	Recommended Dietary Allowance
Calcium	162% 1620mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	8.12% 301g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Dried Figs have 2.3 times more Vitamin B1, 4.3 times more Vitamin B2, 4.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B9, 11.4 times more Vitamin C and 1.5 times more Vitamin E than Raw Dried Figs.
• Both Raw Dried Figs and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Dried Figs as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Dried Figs have 16.2 times more Calcium, 4.9 times more Copper, 7.5 times more Iron, 6.2 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium, more Selenium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Water than Raw Dried Figs.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dried Figs have 13.8 times more Energy, 4.3 times more Omega 6, 16.4 times more Carbohydrate, 18.2 times more Sugars, 16.7 times more Fructose, 8.2 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Dried Figs as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.