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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	13.8% 399kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	97% 126g	130g per day for Men 19-50 years
Sugars	130% 94g	NA	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	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	3.08% 1.72g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	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	2.27% 9.07μg	NA	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	5.04% 4.54mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	52% 0.47mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	16.4% 0.38mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	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	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.36% 346g	8.75% 324g	3700g per day for Men 19-50 years

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

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of vitamins per 1 lb
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 1 lb.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of minerals per 1 lb
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 1 lb
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 1 lb.