Comparing Nutrients in 7 ounces Baked Red Potatoes VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Baked Red Potatoes	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	5.95% 173kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	44.2% 32g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Figs Canned in Light Syrup	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.64% 0.044mg	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	19.8% 3.17mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	24% 0.21mg	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	17.4% 1.4mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	7.42% 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	20.4% 143mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Figs Canned in Light Syrup per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Figs Canned in Light Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Figs Canned in Light Syrup:

• 7 ounces of Baked Red Potatoes have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B3, 4.9 times more Vitamin B5, 3 times more Vitamin B6, 13.5 times more Vitamin B9 and 12.6 times more Vitamin C than Figs Canned in Light Syrup.
• While 7 oz of Figs Canned in Light Syrup with Liquids contain 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Figs Canned in Light Syrup:

• 7 ounces of Baked Red Potatoes have 1.6 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 7.2 times more Phosphorus, 5.3 times more Potassium and 3.6 times more Zinc than Figs Canned in Light Syrup.
• While 7 oz of Figs Canned in Light Syrup with Liquids contain 3 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Figs Canned in Light Syrup contain similar levels of Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.3 times more Energy and 5.9 times more Protein than Figs Canned in Light Syrup.
• While 7 oz of Figs Canned in Light Syrup with Liquids contain 11.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Figs Canned in Light Syrup offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Figs Canned in Light Syrup provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Figs Canned in Light Syrup with Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.