Comparing Nutrients in 5 ounces Stewed Dried Figs VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	5.23% 152kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.004% 0.001g	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	1.24% 0.21g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	13% 17g	130g per day for Men 19-50 years
Sugars	45.7% 33g	21.2% 15.4g	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	15.7% 5.95g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.6% 2g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	5.56% 0.072mg	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	0.35% 1.4μg	1.06% 4.25μg	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	6.93% 6.24mg	4.25% 3.83mg	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	1.4% 0.21mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.5μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	9.76% 0.088mg	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	15.6% 1.25mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	9% 0.21mg	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	5.87% 41mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stewed Dried Figs vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• Stewed Dried Figs have 6.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin C and 2.6 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain more Vitamin A and 2.7 times more Vitamin E than Stewed Dried Figs.
• Both Stewed Dried Figs and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have similar amounts of Vitamin B1 per 5 oz.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stewed Dried Figs vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• Stewed Dried Figs have 8.8 times more Calcium, 2 times more Copper, 4.2 times more Iron, 4.1 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 3.1 times more Potassium and 2.7 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stewed Dried Figs have 2.3 times more Energy, 2.3 times more Carbohydrate, 2.2 times more Sugars, 4.2 times more Fiber and 3.1 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• Both Stewed Dried Figs as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.