Comparing Nutrients in 1 pound Raw Dried Figs VS Figs

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Figs	4%	3%	93%

Macro Nutrients

	Raw Dried Figs	Figs	Recommended Dietary Allowance
Energy	39% 1129kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	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	9.2% 1.56g	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	223% 290g	67% 87g	130g per day for Men 19-50 years
Sugars	300% 217g	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	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	34.6% 13g	38g per day for Men 19-50 years
Protein	26.7% 15g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	10.2% 41μg	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	6.05% 5.44mg	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	10.6% 1.6mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.8μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Figs	Recommended Dietary Allowance
Calcium	73.5% 735mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	115% 9.2mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	43.4% 304mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	31% 1052mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.7% 136g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Figs per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Dried Figs versus 1 lb of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Raw Dried Figs has 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, 3.2 times more Vitamin E and 3.3 times more Vitamin K than Figs.
• While 1 lb of Raw Figs contains 1.7 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs and Figs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Raw Dried Figs have insufficient amounts of Vitamin C
• 1 pound of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Dried Figs as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raw Dried Figs has 4.6 times more Calcium, 4.1 times more Copper, 5.5 times more Iron, 4 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 2.9 times more Potassium and 3.7 times more Zinc than Figs.
• While 1 lb of Raw Figs contains 2.6 times more Water than Raw Dried Figs.
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Raw Dried Figs as well as Raw Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Dried Figs has 3.4 times more Energy, 2.4 times more Omega 6, 3.3 times more Carbohydrate, 2.9 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Figs.
• 1 pound of Figs provide inadequate amounts of Omega 6 and Protein
• Both Raw Dried Figs as well as Raw Figs provide inadequate amounts of Omega 3 in one pound.