Comparing Nutrients in 500 calories Figs, canned, water pack, solids and liquids VS Figs

Weight per 500 calories

• Figs, canned, water pack, solids and liquids: 943g
• Figs: 676g

Raw Figs have 1.4 times more energy per unit of mass than Figs, canned, water pack, solids and liquids, which is average in comparison to other foods. Figs, canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 500 calories - Figs, canned, water pack, solids and liquids or Figs?

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Figs	4%	3%	93%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	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	2.66% 0.45g	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	102% 132g	100% 130g	130g per day for Men 19-50 years
Sugars	153% 111g	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	54.6% 20.8g	51.6% 19.6g	38g per day for Men 19-50 years
Protein	6.74% 3.77g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Figs	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	4.7% 19μg	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	10.5% 9.43mg	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	5.03% 0.75mg	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Figs	Recommended Dietary Allowance
Calcium	26.4% 264mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	34% 2.74mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	22.5% 94mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	13.5% 94mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.43mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	21.7% 804g	14.4% 535g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Figs, canned, water pack, solids and liquids vs Figs:

• Figs, canned, water pack, solids and liquids have 1.6 times more Vitamin B3 than Raw Figs.
• While Raw Figs contain 2.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.1 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.4 times more Vitamin C than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Figs have similar amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Figs, canned, water pack, solids and liquids as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Figs, canned, water pack, solids and liquids vs Figs:

• Figs, canned, water pack, solids and liquids have 2.2 times more Copper and 1.5 times more Water than Raw Figs.
• While Raw Figs contain 1.6 times more Potassium than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Figs have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.
• Both Figs, canned, water pack, solids and liquids as well as Raw Figs have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Figs contain 2.1 times more Omega 6 and 1.3 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Figs have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Figs, canned, water pack, solids and liquids as well as Raw Figs have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.