Comparing Nutrients in 1 pound Figs VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Figs	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	11.6% 336kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.28% 0.091g	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	3.84% 0.65g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	49% 63.5g	130g per day for Men 19-50 years
Sugars	102% 73.8g	73.8% 53.5g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Figs	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	24.4% 0.32mg	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	2.27% 9.07μg	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	5.04% 4.54mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	16% 159mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	55.4% 0.5mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	17.4% 0.4mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10.4% 387g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Figs vs Figs, canned, water pack, solids and liquids:

• Raw Figs have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9, 2 times more Vitamin C and 1.4 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• Both Raw Figs and Figs, canned, water pack, solids and liquids have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Figs vs Figs, canned, water pack, solids and liquids:

• Raw Figs have 1.3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 1.6 times more Copper than Raw Figs.
• Both Raw Figs and Figs, canned, water pack, solids and liquids have similar amounts of Water per 1 lb.
• Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Figs have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.