Comparing Nutrients in 7 ounces Figs VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Figs	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.12% 0.04g	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	1.7% 0.29g	0.56% 0.095g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	32.3% 23.4g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Figs	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	10.7% 0.14mg	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	0.99% 3.97μg	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	2.2% 2mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	24.3% 0.22mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	7.6% 0.17mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Figs vs Figs, canned, water pack, solids and liquids:

• Raw Figs have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9, 2 times more Vitamin C and 1.4 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• Both Raw Figs and Figs, canned, water pack, solids and liquids have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Figs vs Figs, canned, water pack, solids and liquids:

• Raw Figs have 1.3 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Figs, canned, water pack, solids and liquids.
• While Figs, canned, water pack, solids and liquids contain 1.6 times more Copper than Raw Figs.
• Both Raw Figs and Figs, canned, water pack, solids and liquids have similar amounts of Water per 7 oz.
• Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Figs have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.