Comparing Nutrients in 1 pound Figs VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Figs	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11.6% 336kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	91% 119g	130g per day for Men 19-50 years
Sugars	102% 73.8g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Figs	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	31% 1052mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	NA	11mg per day for Men 19-50 years
Water	9.7% 359g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Figs versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Figs vs Frozen Roasted Potatoes with Salt:

• Both Raw Figs and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Figs vs Frozen Roasted Potatoes with Salt:

• 1 pound of Figs has 2.3 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Iron, 1.9 times more Potassium and 298 times more Sodium than Raw Figs.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Figs has 23.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.7 times more Energy, 1.4 times more Carbohydrate and 3 times more Protein than Raw Figs.
• Both Figs and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Figs provide inadequate amounts of Protein