Comparing Nutrients in 500 calories Figs Canned in Light Syrup VS Figs

Weight per 500 calories

• Figs Canned in Light Syrup: 725g
• Figs: 676g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Figs Canned in Light Syrup or Figs?

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Figs	4%	3%	93%

Macro Nutrients

	Figs Canned in Light Syrup	Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.27% 0.41g	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	2.05% 0.35g	5.72% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	100% 130g	130g per day for Men 19-50 years
Sugars	161% 117g	152% 110g	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	34.3% 13g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	5.05% 2.83g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Figs	Recommended Dietary Allowance
Vitamin A	1.6% 14.5μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	58.7% 0.76mg	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	3.62% 14.5μg	10% 40.5μg	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	8.05% 7.25mg	15% 13.5mg	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	4.83% 0.72mg	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.4μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Figs	Recommended Dietary Allowance
Calcium	19.6% 196mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	52.6% 0.47mg	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	26.3% 2.1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	37.6% 0.86mg	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	10.4% 72.5mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	2.64% 1.45μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.25mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	7.25% 0.8mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	16% 589g	14.4% 535g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Figs Canned in Light Syrup vs Figs:

• Raw Figs contain 3.3 times more Vitamin A, 2.5 times more Vitamin B1, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.9 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids and Raw Figs have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 500 kcal.
• Both Figs Canned in Light Syrup with Liquids as well as Raw Figs have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Figs Canned in Light Syrup vs Figs:

• Figs Canned in Light Syrup with Liquids have 1.7 times more Copper than Raw Figs.
• While Raw Figs contain 1.6 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids and Raw Figs have similar amounts of Calcium, Iron and Water per 500 kcal.
• Both Figs Canned in Light Syrup with Liquids as well as Raw Figs have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Figs contain 2.8 times more Omega 6, 1.5 times more Fiber and 1.8 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup with Liquids and Raw Figs have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Figs Canned in Light Syrup with Liquids as well as Raw Figs have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.