Comparing Nutrients in 300 calories Raw Dried Figs VS Tomato Juice with Salt

Weight per 300 calories

• Raw Dried Figs: 121g
• Tomato Juice with Salt: 1765g

Raw Dried Figs have 14.6 times more energy per 100g than Tomato Juice with Salt. It has above average energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Raw Dried Figs or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Raw Dried Figs	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.12g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	48% 62.3g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	62.8% 45.5g	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	38% 27.6g	32.4% 23.5g	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	% 30g	% 22g	g per day for Men 19-50 years
Sucrose	% 0.084g	% 0g	g per day for Men 19-50 years
Fiber	31% 12g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	7.1% 3.98g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.53% 0.1mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.82% 0.13mg	95% 1.24mg	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	2.7% 11μg	88.2% 353μg	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	1.6% 1.45mg	1375% 1237mg	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	2.8% 0.42mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 18.8μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	30.6% 2.45mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.61mg	52% 1.2mg	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	11.5% 80.7mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	24% 819mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	6.02% 0.66mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	45% 1663g	3700g per day for Men 19-50 years

Raw Dried Figs VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Dried Figs or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Raw Dried Figs vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain more Vitamin A, 17.2 times more Vitamin B1, 13.9 times more Vitamin B2, 15.9 times more Vitamin B3, 9.7 times more Vitamin B6, 32.5 times more Vitamin B9, 855.6 times more Vitamin C, 13.4 times more Vitamin E and 2.2 times more Vitamin K than Raw Dried Figs.
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Dried Figs as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw Dried Figs vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 2.1 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 4.7 times more Potassium, 12.2 times more Selenium, 370.6 times more Sodium, 2.9 times more Zinc and 45.9 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Tomato Juice with Salt contain similar levels of Calcium per 300 calories.
• 300 calories of Raw Dried Figs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Dried Figs have 1.2 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Fiber than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 3.8 times more Protein than Raw Dried Figs.
• Both Raw Dried Figs and Tomato Juice with Salt offer comparable quantities of Energy and Fructose per 300 calories.
• Both Raw Dried Figs as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.