Comparing Nutrients in 5 ounces Blackberries VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Blackberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	2.1% 61kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	31.6% 23g	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	4.7% 3.4g	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	% 3.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	7.63% 0.099mg	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	8.86% 35.4μg	0.71% 2.83μg	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	33% 29.8mg	1.57% 1.4mg	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	11% 1.66mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	17% 0.15mg	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	11% 0.88mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	5.3% 0.12mg	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	4.45% 31mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Figs Canned in Light Syrup per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries versus 5 oz of Figs Canned in Light Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blackberries vs Figs Canned in Light Syrup:

• 5 ounces of Blackberries have 1.5 times more Vitamin B3, 4 times more Vitamin B5, 12.5 times more Vitamin B9, 21 times more Vitamin C, 11.7 times more Vitamin E and 4.7 times more Vitamin K than Figs Canned in Light Syrup.
• While 5 oz of Figs Canned in Light Syrup with Liquids contain 1.5 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Blackberries.
• 5 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Blackberries as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Figs Canned in Light Syrup:

• 5 ounces of Blackberries have 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 7.5 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 4.8 times more Zinc than Figs Canned in Light Syrup.
• Both Blackberries and Figs Canned in Light Syrup contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Raw Blackberries as well as Figs Canned in Light Syrup with Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have more Omega 3, 2.9 times more Fiber and 3.6 times more Protein than Figs Canned in Light Syrup.
• While 5 oz of Figs Canned in Light Syrup with Liquids contain 1.6 times more Energy, 1.9 times more Carbohydrate and 3.3 times more Sugars than Raw Blackberries.
• 5 ounces of Blackberries provide inadequate amounts of Energy
• 5 ounces of Figs Canned in Light Syrup provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Figs Canned in Light Syrup with Liquids provide inadequate amounts of Omega 6 in five ounces.