Comparing Nutrients in 100 grams Figs, canned, heavy syrup pack, solids and liquids VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Energy	3.03% 88kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.45% 0.14g	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	0.28% 0.048g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	49% 64g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	66% 48g	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	31.6% 23g	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	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	25.8% 9.8g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.68% 0.43mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	8.15% 0.11mg	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	2.25% 9μg	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	1.1% 1mg	1.33% 1.2mg	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	0.8% 0.12mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Raw Dried Figs	Recommended Dietary Allowance
Calcium	2.7% 27mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	32% 0.29mg	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	3.5% 0.28mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	22% 0.51mg	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	1.43% 10mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Figs, canned, heavy syrup pack, solids and liquids vs Raw Dried Figs:

• Raw Dried Figs contain 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 2.9 times more Vitamin E and 2.9 times more Vitamin K than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Raw Dried Figs have similar amounts of Vitamin C per 100 g.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Figs, canned, heavy syrup pack, solids and liquids vs Raw Dried Figs:

• Figs, canned, heavy syrup pack, solids and liquids have 2.5 times more Water than Raw Dried Figs.
• While Raw Dried Figs contain 6 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 6.8 times more Magnesium, 6.1 times more Manganese, 6.7 times more Phosphorus, 6.9 times more Potassium, 3 times more Selenium and 5 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 grams:

• Raw Dried Figs contain 2.8 times more Energy, 7.2 times more Omega 6, 2.8 times more Carbohydrate, 2.3 times more Sugars, 4.5 times more Fiber and 8.7 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Raw Dried Figs have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.