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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.5g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	40.5% 29.3g	NA	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	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	0.96% 0.54g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	NA	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	0.71% 2.83μg	NA	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	1.57% 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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	16.2% 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	4.96% 0.4mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	5.1% 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	2.02% 14mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	4.13% 140mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	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	1.4% 0.16mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.92% 108g	2.73% 101g	3700g per day for Men 19-50 years

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

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of vitamins per 5 oz
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 5 oz.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of minerals per 5 oz
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 5 oz
• Both Figs, canned, heavy syrup pack, solids and liquids and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.