Comparing Nutrients in 7 ounces Raw Dried Figs VS Figs

Macros Ratio

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

Macro Nutrients

	Raw Dried Figs	Figs	Recommended Dietary Allowance
Energy	17% 494kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	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	4.03% 0.68g	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	97% 127g	29.3% 38g	130g per day for Men 19-50 years
Sugars	131% 95g	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	62.7% 45.4g	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	% 49.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Raw 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	14% 0.17mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.68% 1.23mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	4.47% 18μg	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	2.65% 2.4mg	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	4.63% 0.69mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Figs	Recommended Dietary Allowance
Calcium	32% 321mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	50.4% 4.03mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	19% 133mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Dried Figs VS Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw 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 Raw Dried Figs vs Figs:

• 7 ounces of Raw Dried Figs have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, 3.2 times more Vitamin E and 3.3 times more Vitamin K than Figs.
• While 7 oz of Raw Figs contain 1.7 times more Vitamin C than Raw Dried Figs.
• Both Raw Dried Figs and Figs provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Raw Dried Figs have insufficient amounts of Vitamin C
• 7 ounces of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Dried Figs as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Raw Dried Figs have 4.6 times more Calcium, 4.1 times more Copper, 5.5 times more Iron, 4 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 2.9 times more Potassium and 3.7 times more Zinc than Figs.
• While 7 oz of Raw Figs contain 2.6 times more Water than Raw Dried Figs.
• 7 ounces of Figs lack sufficient amounts of Zinc
• Both Raw 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 Raw Dried Figs have 3.4 times more Energy, 2.4 times more Omega 6, 3.3 times more Carbohydrate, 2.9 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Figs.
• 7 ounces of Figs provide inadequate amounts of Omega 6 and Protein
• Both Raw Dried Figs as well as Raw Figs provide inadequate amounts of Omega 3 in seven ounces.