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

Macros Ratio

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

Macro Nutrients

	Stewed Dried Figs	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16.7% 485kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.28% 0.091g	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	3.98% 0.68g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80% 104g	130g per day for Men 19-50 years
Sugars	146% 106g	130% 94g	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	50% 19g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	24.4% 0.32mg	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	1.13% 4.54μg	2.27% 9.07μg	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	22% 20mg	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	4.54% 0.68mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	53.4% 0.48mg	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	50% 4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	16.6% 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	18.8% 132mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	13.2% 449mg	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	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.56% 317g	9.36% 346g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Stewed Dried Figs versus 1 lb of Figs, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Stewed Dried Figs has 3 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 1.3 times more Vitamin K than Figs, canned, heavy syrup pack, solids and liquids.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Stewed Dried Figs as well as Figs, canned, heavy syrup pack, solids and liquids 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 Stewed Dried Figs vs Figs, canned, heavy syrup pack, solids and liquids:

• 1 pound of Stewed Dried Figs has 2.6 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.2 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.
• Both Stewed Dried Figs and Figs, canned, heavy syrup pack, solids and liquids contain similar levels of Copper per one pound.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Stewed Dried Figs as well as Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Dried Figs has 1.2 times more Energy, 1.2 times more Carbohydrate, 1.9 times more Fiber and 3.7 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Stewed Dried Figs and Figs, canned, heavy syrup pack, solids and liquids offer comparable quantities of Sugars per one pound.
• 1 pound of Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Stewed Dried Figs as well as Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.