Comparing Nutrients in 7 ounces Figs VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Figs	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	5.06% 147kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	12% 15.5g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	21% 15.3g	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	15% 5.75g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Figs	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.53% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	3.2% 0.042mg	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	2.98% 12μg	4.96% 20μg	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	4.4% 3.97mg	25% 22.4mg	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	1.46% 0.22mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	25% 0.23mg	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	9.18% 0.73mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	3.97% 27.8mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Canned Blackberry Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Figs vs Canned Blackberry Juice:

• 7 ounces of Figs have 5 times more Vitamin B1, 2.8 times more Vitamin B2 and 5.4 times more Vitamin B6 than Canned Blackberry Juice.
• While 7 oz of Canned Blackberry Juice contain 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 8.2 times more Vitamin E and 3.2 times more Vitamin K than Raw Figs.
• Both Figs and Canned Blackberry Juice provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Figs as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Figs vs Canned Blackberry Juice:

• 7 ounces of Figs have 2.9 times more Calcium and 1.7 times more Potassium than Canned Blackberry Juice.
• While 7 oz of Canned Blackberry Juice contain 1.6 times more Copper, 1.3 times more Iron and 2.7 times more Zinc than Raw Figs.
• Both Figs and Canned Blackberry Juice contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Figs lack sufficient amounts of Zinc
• 7 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• Both Raw Figs as well as Canned Blackberry Juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Figs have 1.9 times more Energy, 2.5 times more Carbohydrate, 2.1 times more Sugars and 29 times more Fiber than Canned Blackberry Juice.
• While 7 oz of Canned Blackberry Juice contain more Omega 3 than Raw Figs.
• 7 ounces of Figs provide inadequate amounts of Omega 3
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Raw Figs as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in seven ounces.