Comparing Nutrients in 7 ounces Figs, canned, extra heavy syrup pack, solids and liquids VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Energy	7.32% 212kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.3g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.3% 0.26mg	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	NA	0.5% 2μg	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	2.2% 2mg	9.7% 8.73mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, extra heavy syrup pack, solids and liquids	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27.3% 0.25mg	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	6.95% 0.56mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	7.16% 0.16mg	19% 0.44mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.83% 142g	3.74% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, extra heavy syrup pack, solids and liquids VS Stewed Dried Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Figs, canned, extra heavy syrup pack, solids and liquids versus 7 oz of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 7 oz of Stewed Dried Figs contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.4 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B5 and Vitamin C
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Figs, canned, extra heavy syrup pack, solids and liquids vs Stewed Dried Figs:

• 7 oz of Stewed Dried Figs contain 2.7 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.2 times more Zinc than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs contain similar levels of Copper per seven ounces.
• 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Stewed Dried Figs contain 3.7 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Figs, canned, extra heavy syrup pack, solids and liquids and Stewed Dried Figs offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Figs, canned, extra heavy syrup pack, solids and liquids as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in seven ounces.