Comparing Nutrients in 7 ounces Stewed Dried Figs VS Figs

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Figs	4%	3%	93%

Macro Nutrients

	Stewed Dried Figs	Figs	Recommended Dietary Allowance
Energy	7.32% 212kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.37% 0.12g	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	1.74% 0.3g	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	42% 54.7g	29.3% 38g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	22% 8.33g	15% 5.75g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	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	0.5% 2μg	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	9.7% 8.73mg	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% 0.3mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Figs	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	22% 1.75mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	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	8.22% 57.5mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.74% 139g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Dried Figs versus 7 oz of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Dried Figs vs Figs:

• 7 ounces of Stewed Dried Figs have 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin C and 1.4 times more Vitamin K than Figs.
• While 7 oz of Raw Figs contain 5.5 times more Vitamin B1 and 2.4 times more Vitamin B5 than Stewed Dried Figs.
• Both Stewed Dried Figs and Figs provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Stewed Dried Figs have insufficient amounts of Vitamin B1
• Both Stewed Dried Figs as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Stewed Dried Figs vs Figs:

• 7 ounces of Stewed Dried Figs have 2 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Figs.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Stewed Dried Figs as well as Raw Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Dried Figs have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Figs.
• 7 ounces of Figs provide inadequate amounts of Protein
• Both Stewed Dried Figs as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.