Comparing Nutrients in 1 pound Stewed Dried Figs VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	16.7% 485kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.047% 0.045g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.014% 0.005g	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	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	146% 106g	68% 49.3g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	17.8% 0.23mg	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	3.4% 13.6μg	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	13.6% 12.2mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	31.2% 0.28mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	28.8% 0.66mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	8.56% 317g	10.7% 397g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stewed Dried Figs vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• Stewed Dried Figs have 6.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin C and 2.6 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain more Vitamin A and 2.7 times more Vitamin E than Stewed Dried Figs.
• Both Stewed Dried Figs and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have similar amounts of Vitamin B1 per 1 lb.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Stewed Dried Figs vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• Stewed Dried Figs have 8.8 times more Calcium, 2 times more Copper, 4.2 times more Iron, 4.1 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 3.1 times more Potassium and 2.7 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Dried Figs have 2.3 times more Energy, 2.3 times more Carbohydrate, 2.2 times more Sugars, 4.2 times more Fiber and 3.1 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.