Comparing Nutrients in 500 calories Figs, canned, extra heavy syrup pack, solids and liquids VS Raw Dried Figs

Weight per 500 calories

• Figs, canned, extra heavy syrup pack, solids and liquids: 467g
• Raw Dried Figs: 201g

Raw Dried Figs have 2.3 times more energy per unit of mass than Figs, canned, extra heavy syrup pack, solids and liquids, which is above average in comparison to other foods. Figs, canned, extra heavy syrup pack, solids and liquids having average energy density.

Which food has more nutrients per 500 calories - Figs, canned, extra heavy syrup pack, solids and liquids or Raw Dried Figs?

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	99% 128g	130g per day for Men 19-50 years
Sugars	NA	133% 96g	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	63.4% 46g	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	% 49.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	NA	51.8% 19.7g	38g per day for Men 19-50 years
Protein	3.17% 1.78g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	1.04% 9.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.57% 0.1mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.45% 0.32mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.4% 0.21mg	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	NA	4.5% 18μg	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	5.2% 4.67mg	2.68% 2.4mg	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	NA	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Calcium	12% 121mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	64% 0.58mg	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	16.4% 1.3mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	32.5% 137mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	44.5% 1.02mg	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	6.68% 46.7mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	13.3% 453mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	1.34% 20mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9% 334g	1.63% 60.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Figs, canned, extra heavy syrup pack, solids and liquids vs Raw Dried Figs:

• Figs, canned, extra heavy syrup pack, solids and liquids have 1.6 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Dried Figs.
• While Raw Dried Figs contain 1.7 times more Vitamin B1 and 2.7 times more Vitamin B5 than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Raw Dried Figs have similar amounts of Vitamin B2 per 500 kcal.
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Figs, canned, extra heavy syrup pack, solids and liquids vs Raw Dried Figs:

• Figs, canned, extra heavy syrup pack, solids and liquids have 5.5 times more Water than Raw Dried Figs.
• While Raw Dried Figs contain 2.7 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Raw Dried Figs have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Dried Figs contain 3.7 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Raw Dried Figs have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Dried Figs have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.