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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Energy	13.8% 399kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	2.04% 0.65g	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	1.3% 0.22g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	223% 290g	130g per day for Men 19-50 years
Sugars	130% 94g	300% 217g	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	143% 104g	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	% 112g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	117% 44.5g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Raw 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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	37% 0.48mg	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	10.2% 41μg	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	6.05% 5.44mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Calcium	12.2% 122mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	145% 1.3mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	101% 2.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	91% 3084mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.36% 346g	3.7% 136g	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 Raw Dried Figs:

• Raw Dried Figs contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 2.9 times more Vitamin E and 2.9 times more Vitamin K than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Raw Dried Figs have similar amounts of Vitamin C per 1 lb.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Dried Figs 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 Raw Dried Figs:

• Figs, canned, heavy syrup pack, solids and liquids have 2.5 times more Water than Raw Dried Figs.
• While Raw Dried Figs contain 6 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 6.8 times more Magnesium, 6.1 times more Manganese, 6.7 times more Phosphorus, 6.9 times more Potassium, 3 times more Selenium and 5 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 1 pound:

• Raw Dried Figs contain 2.8 times more Energy, 7.2 times more Omega 6, 2.8 times more Carbohydrate, 2.3 times more Sugars, 4.5 times more Fiber and 8.7 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Dried Figs have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.