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

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Raw Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	39% 1129kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	300% 217g	47% 34g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	26.7% 15g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	18% 0.24mg	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	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	6.05% 5.44mg	10.6% 9.53mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 70.8μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	73.5% 735mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	35.8% 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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	29.6% 0.68mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	12.5% 426mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	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	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	3.7% 136g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Dried Figs versus 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Raw Dried Figs has 5.3 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B3, 7 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9 and 6 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contains 1.8 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide similar amounts of Vitamin E per one pound.
• 1 pound of Raw Dried Figs have insufficient amounts of Vitamin C
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Raw Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raw Dried Figs has 32.4 times more Calcium, 4 times more Copper, 8.1 times more Iron, 9.7 times more Magnesium, 3.4 times more Manganese, 6.1 times more Phosphorus, 7.2 times more Potassium and 6.1 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While 1 lb of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contains 3 times more Water than Raw Dried Figs.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Dried Figs has 7.8 times more Energy, 20.3 times more Omega 6, 7.5 times more Carbohydrate, 6.4 times more Sugars, 9.8 times more Fiber and 7.9 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• 1 pound of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Omega 3 in one pound.