Comparing Nutrients in 500 calories Stewed Dried Figs VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids

Weight per 500 calories

• Stewed Dried Figs: 467g
• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids: 1563g

Stewed Dried Figs have 3.3 times more energy per 100g than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids. It has average energy density when compared to other foods. Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 500 calories - Stewed Dried Figs or Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	102% 133g	130g per day for Men 19-50 years
Sugars	150% 109g	162% 117g	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	51.6% 19.6g	41% 15.6g	38g per day for Men 19-50 years
Protein	12% 6.64g	11.7% 6.56g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.051mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	62.5% 0.81mg	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	1.17% 4.67μg	11.7% 47μg	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	23% 20.6mg	36.5% 33mg	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	4.67% 0.7mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	32.7% 327mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	123% 1.1mg	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	51.4% 4.1mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	102% 2.34mg	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	19.4% 136mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	14.2% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.25% 18.7mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	8.8% 326g	38.3% 1418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Dried Figs vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• Stewed Dried Figs have 3 times more Vitamin B2 than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain more Vitamin A, 4.9 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 10 times more Vitamin B9, 1.6 times more Vitamin C, 8.9 times more Vitamin E and 1.3 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stewed Dried Figs vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• Stewed Dried Figs have 4.2 times more Calcium and 1.2 times more Magnesium than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain 1.9 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus, 8.4 times more Selenium, 1.3 times more Zinc and 4.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Dried Figs have 1.3 times more Fiber than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Stewed Dried Figs and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.