Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Figs

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Figs	4%	3%	93%

Macro Nutrients

	Cherries, tart, dried, sweetened	Figs	Recommended Dietary Allowance
Energy	22.8% 661kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	29.3% 38g	130g per day for Men 19-50 years
Sugars	184% 133g	44.5% 32.3g	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	13% 4.96g	15% 5.75g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Figs	Recommended Dietary Allowance
Vitamin A	31% 280μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	17.2% 0.22mg	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	5.46% 22μg	2.98% 12μg	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	42.6% 38.3mg	4.4% 3.97mg	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	2.25% 0.34mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Figs	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	15.4% 0.14mg	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	17% 1.35mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	10.2% 71.4mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened versus 7 oz of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Figs:

• 7 ounces of Cherries, tart, dried, sweetened have 20.1 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B9 and 9.7 times more Vitamin C than Figs.
• Both Cherries, tart, dried, sweetened and Figs provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin A and Vitamin B9
• Both Cherries, tart, dried, sweetened as well as Raw Figs have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Figs:

• 7 ounces of Cherries, tart, dried, sweetened have 3.3 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Figs.
• While 7 oz of Raw Figs contain 4.8 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Figs contain similar levels of Calcium per seven ounces.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 4.5 times more Energy, more Omega 3, 4.2 times more Carbohydrate, 4.1 times more Sugars and 1.7 times more Protein than Figs.
• Both Cherries, tart, dried, sweetened and Figs offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Figs provide inadequate amounts of Omega 3 and Protein
• Both Cherries, tart, dried, sweetened as well as Raw Figs provide inadequate amounts of Omega 6 in seven ounces.