Comparing Nutrients in 1 pound Figs VS Stewed Dried Figs

Macros Ratio

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

Macro Nutrients

	Figs	Stewed Dried Figs	Recommended Dietary Allowance
Energy	11.6% 336kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	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	3.84% 0.65g	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	67% 87g	96% 125g	130g per day for Men 19-50 years
Sugars	102% 73.8g	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	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	50% 19g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Figs	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	3.33% 0.5mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	21% 1.68mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	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	9.07% 63.5mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Stewed Dried Figs per 1 lb

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

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

• 1 pound of Figs has 5.5 times more Vitamin B1 and 2.4 times more Vitamin B5 than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin C and 1.4 times more Vitamin K than Raw Figs.
• Both Figs and Stewed Dried Figs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Stewed Dried Figs have insufficient amounts of Vitamin B1
• Both Raw Figs as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 lb of Stewed Dried Figs contains 2 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Raw Figs.
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Raw Figs as well as Stewed Dried Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stewed Dried Figs contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Raw Figs.
• 1 pound of Figs provide inadequate amounts of Protein
• Both Raw Figs as well as Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in one pound.