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

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Figs	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	3.6% 105kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.089% 0.028g	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	1.2% 0.2g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	31.8% 23g	31.6% 23g	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	11% 4.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Figs	Figs Canned in Light Syrup	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	7.63% 0.099mg	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	2.13% 8.5μg	0.71% 2.83μg	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	3.15% 2.83mg	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	1.04% 0.16mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	17% 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	6.56% 0.52mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	5.3% 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	2.83% 20mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	4.25% 145mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.03% 112g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Figs vs Figs Canned in Light Syrup:

• Raw Figs have 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 2 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• Both Raw Figs and Figs Canned in Light Syrup with Liquids have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both Raw Figs as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Raw Figs have 1.3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Figs Canned in Light Syrup with Liquids.
• While Figs Canned in Light Syrup with Liquids contain 1.5 times more Copper than Raw Figs.
• Both Raw Figs and Figs Canned in Light Syrup with Liquids have similar amounts of Water per 5 oz.
• Both Raw Figs as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Figs have 1.6 times more Fiber and 1.9 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Raw Figs and Figs Canned in Light Syrup with Liquids have similar amounts of Energy, Carbohydrate and Sugars per 5 oz.
• Both Raw Figs as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.