Comparing Nutrients in 1 pound Raw Dried Figs VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Raw Dried Figs	Stewed Dried Figs	Recommended Dietary Allowance
Energy	39% 1129kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	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	9.2% 1.56g	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	223% 290g	96% 125g	130g per day for Men 19-50 years
Sugars	300% 217g	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	143% 104g	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	% 112g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	117% 44.5g	50% 19g	38g per day for Men 19-50 years
Protein	26.7% 15g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	10.2% 41μg	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	6.05% 5.44mg	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	10.6% 1.6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.8μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	73.5% 735mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	115% 9.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	43.4% 304mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	3.7% 136g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Dried Figs vs Stewed Dried Figs:

• Raw Dried Figs have 7.7 times more Vitamin B1, 3.4 times more Vitamin B5, 9 times more Vitamin B9, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Stewed Dried Figs.
• While Stewed Dried Figs contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs and Stewed Dried Figs have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Dried Figs as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Dried Figs vs Stewed Dried Figs:

• Raw Dried Figs have 2.3 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium, 3 times more Selenium and 2.3 times more Zinc than Stewed Dried Figs.
• While Stewed Dried Figs contain 2.3 times more Water than Raw Dried Figs.

Comparison of macro-nutrients per 1 pound:

• Raw Dried Figs have 2.3 times more Energy, 2.3 times more Omega 6, 2.3 times more Carbohydrate, 2.1 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Stewed Dried Figs.
• Both Raw Dried Figs as well as Stewed Dried Figs have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.