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

Macros Ratio

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

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Energy	16.7% 485kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	NA	50% 19g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.4% 0.6mg	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	NA	1.13% 4.54μg	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	5.04% 4.54mg	22% 20mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	11.8% 118mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	62.5% 0.56mg	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	16% 1.27mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	43.4% 1mg	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	6.48% 45.4mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.75% 324g	8.56% 317g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids versus 1 lb of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 1 lb of Stewed Dried Figs contains 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Stewed Dried Figs contains 2.7 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.2 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs contain similar levels of Copper per one pound.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stewed Dried Figs contains 3.7 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in one pound.