Comparing Nutrients in 5 ounces Figs, canned, extra heavy syrup pack, solids and liquids VS Stewed Dried Figs

Macros Ratio

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

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Energy	5.23% 152kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.5g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	45.7% 33g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.5% 0.19mg	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	0.35% 1.4μg	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	1.57% 1.4mg	6.93% 6.24mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	3.7% 37mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	19.5% 0.18mg	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	4.96% 0.4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	13.6% 0.31mg	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	2.02% 14mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.73% 101g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Stewed Dried Figs per 5 oz

Compare the macro and micronutrient content in 5 oz of Figs, canned, extra heavy syrup pack, solids and liquids versus 5 oz of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 5 oz of Stewed Dried Figs contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 5 oz of Stewed Dried Figs contain 2.7 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.2 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs contain similar levels of Copper per five ounces.
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stewed 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 Stewed Dried Figs offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in five ounces.