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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Figs	4%	3%	93%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Energy	16.7% 485kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.85% 0.27g	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	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	102% 73.8g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Calcium	11.8% 118mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	25.2% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	31% 1052mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	8.75% 324g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS 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 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 Figs:

• 1 lb of Raw Figs contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 4.3 times more Vitamin B5 and 2 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Figs provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids has 1.5 times more Copper than Figs.
• While 1 lb of Raw Figs contains 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 2.4 times more Potassium than Figs, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Figs lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids has 1.4 times more Energy and 1.5 times more Carbohydrate than Figs.
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Figs provide inadequate amounts of Omega 6 and Protein in one pound.