Comparing Nutrients in 1 pound Figs Canned in Light Syrup VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Figs Canned in Light Syrup	Stewed Dried Figs	Recommended Dietary Allowance
Energy	10.8% 313kcal	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	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	62.6% 81.4g	96% 125g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	21.5% 8.16g	50% 19g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	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	13.3% 0.17mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	24.4% 0.32mg	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	2.27% 9.07μg	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	3.02% 0.45mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	12.2% 122mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	16.4% 1.3mg	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	17% 0.39mg	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	13.6% 463mg	39.2% 1334mg	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	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	9.96% 369g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Stewed Dried Figs per 1 lb

Compare the macro and micronutrient content in 1 lb of Figs Canned in Light Syrup 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 in Light Syrup vs Stewed Dried Figs:

• 1 lb of Stewed Dried Figs contains 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 4.4 times more Vitamin C and 1.6 times more Vitamin K than Figs Canned in Light Syrup with Liquids.
• 1 pound of Figs Canned in Light Syrup have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Figs Canned in Light Syrup vs Stewed Dried Figs:

• 1 lb of Stewed Dried Figs contains 2.6 times more Calcium, 3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium and 2.2 times more Zinc than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Stewed Dried Figs contain similar levels of Copper per one pound.
• 1 pound of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stewed Dried Figs contains 1.6 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars, 2.3 times more Fiber and 3.6 times more Protein than Figs Canned in Light Syrup with Liquids.
• 1 pound of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in one pound.