Comparing Nutrients in 1 pound Figs VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Figs	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	11.6% 336kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	12% 15.7g	130g per day for Men 19-50 years
Sugars	102% 73.8g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.6% 13g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Figs	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	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	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	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	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Figs vs Tomatoes in Juice with Salt:

• Raw Figs have 2.6 times more Vitamin B5 and 1.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Vitamin A, 9.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B9, 6.3 times more Vitamin C and 5.4 times more Vitamin E than Raw Figs.
• Both Raw Figs and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Figs as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Figs vs Tomatoes in Juice with Salt:

• Raw Figs have 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.2 times more Potassium and 1.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Iron, 3.5 times more Selenium and 115 times more Sodium than Raw Figs.
• Both Raw Figs and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Figs have 4.6 times more Energy, 5.5 times more Carbohydrate, 6.4 times more Sugars and 1.5 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Figs and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 lb.
• Both Raw Figs as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.