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

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Figs	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	25.5% 740kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 192g	176% 229g	130g per day for Men 19-50 years
Sugars	224% 163g	286% 207g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	58% 22g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Figs	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	54% 0.7mg	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	15% 60μg	5% 20μg	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	22.2% 20mg	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	7.33% 1.1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	35% 350mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	118% 1.06mg	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	46.3% 3.7mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.28mg	36.5% 0.84mg	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	20% 140mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.4% 791g	20.6% 763g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Figs has 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin C than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs and Figs, canned, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Figs as well as Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Figs has 1.3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Potassium than Figs, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Figs, canned, heavy syrup pack, solids and liquids contains 1.5 times more Copper than Raw Figs.
• Both Figs and Figs, canned, heavy syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Raw Figs as well as Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs has 1.3 times more Fiber than Figs, canned, heavy syrup pack, solids and liquids.
• While 1 kg of Figs, canned, heavy syrup pack, solids and liquids contains 1.3 times more Sugars than Raw Figs.
• Both Figs and Figs, canned, heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Figs as well as Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.