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

Macros Ratio

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

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Energy	13.8% 399kcal	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	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	80% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	130% 94g	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	26.3% 9.98g	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, 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	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	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	24.4% 0.32mg	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	2.27% 9.07μg	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	3.63% 0.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Figs	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	16.6% 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	13.2% 449mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	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	9.36% 346g	9.7% 359g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Figs, canned, 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, 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, 1.6 times more Vitamin B6 and 2 times more Vitamin C than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs provide similar amounts of Vitamin B3 and Vitamin K per one pound.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Figs, canned, 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 2.3 times more Potassium than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs contain similar levels of Water per one pound.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Figs lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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