Comparing Nutrients in 5 ounces Figs Canned in Light Syrup VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Figs Canned in Light Syrup	Stewed Dried Figs	Recommended Dietary Allowance
Energy	3.37% 98kcal	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	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	19.6% 25.4g	30% 39g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	6.7% 2.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.99% 0.55g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	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	4.14% 0.054mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.87% 0.62mg	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	7.63% 0.099mg	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	0.71% 2.83μg	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	0.94% 0.14mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17% 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	5.14% 0.41mg	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	5.3% 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	4.25% 145mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	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	3.1% 115g	2.67% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Figs Canned in Light Syrup 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 in Light Syrup vs Stewed Dried Figs:

• 5 oz of Stewed Dried Figs contain 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 4.4 times more Vitamin C and 1.6 times more Vitamin K than Figs Canned in Light Syrup with Liquids.
• 5 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 oz of Stewed Dried Figs contain 2.6 times more Calcium, 3 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium and 2.2 times more Zinc than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Stewed Dried Figs contain similar levels of Copper per five ounces.
• 5 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stewed Dried Figs contain 1.6 times more Energy, 1.5 times more Carbohydrate, 1.4 times more Sugars, 2.3 times more Fiber and 3.6 times more Protein than Figs Canned in Light Syrup with Liquids.
• 5 ounces of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Figs Canned in Light Syrup with Liquids as well as Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in five ounces.