Comparing Nutrients in 1 pound Figs VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Figs	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	11.6% 336kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	281% 365g	130g per day for Men 19-50 years
Sugars	102% 73.8g	420% 305g	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	34.6% 13g	30% 11.3g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Figs	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	35.2% 0.46mg	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	6.8% 27.2μg	12.5% 50μg	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	10% 9.07mg	97% 87.5mg	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	3.33% 0.5mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	16% 159mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	115% 1.04mg	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	21% 1.68mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	NA	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	9.07% 63.5mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.7% 359g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Cherries, tart, dried, sweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Figs versus 1 lb of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Figs vs Cherries, tart, dried, sweetened :

• 1 lb of Cherries, tart, dried, sweetened contains 20.1 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B9 and 9.7 times more Vitamin C than Raw Figs.
• Both Figs and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per one pound.
• 1 pound of Figs have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Figs as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Figs vs Cherries, tart, dried, sweetened :

• 1 pound of Figs has 4.8 times more Water than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 3.3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Figs.
• Both Figs and Cherries, tart, dried, sweetened contain similar levels of Calcium per one pound.
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Raw Figs as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cherries, tart, dried, sweetened contains 4.5 times more Energy, more Omega 3, 4.2 times more Carbohydrate, 4.1 times more Sugars and 1.7 times more Protein than Raw Figs.
• Both Figs and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per one pound.
• 1 pound of Figs provide inadequate amounts of Omega 3 and Protein
• Both Raw Figs as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in one pound.