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

Macros Ratio

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

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Energy	5.23% 152kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.64% 0.2g	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	2.88% 0.49g	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	69.6% 91g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	44.8% 32.5g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	NA	36.6% 14g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Raw 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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.6% 0.15mg	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	3.2% 12.8μg	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	1.9% 1.7mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Calcium	3.7% 37mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	45.2% 0.41mg	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	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	31.4% 0.72mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	28.3% 964mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.73% 101g	1.15% 42.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Raw 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 Raw 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 Raw Dried Figs:

• 5 oz of Raw Dried Figs contain 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 6.3 times more Vitamin B5 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 B1 and Vitamin B5
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Raw Dried Figs contain 6.2 times more Calcium, 2.8 times more Copper, 7.3 times more Iron, 6.8 times more Magnesium, 6.1 times more Manganese, 6.7 times more Phosphorus, 7 times more Potassium and 5 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• 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 Raw Dried Figs contain 2.3 times more Energy, 7.3 times more Omega 6, 2.3 times more Carbohydrate and 8.7 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein