Nutrients in 14 ounces of Figs

Raw Figs (Ficus carica).

Macros Ratio

Protein Fat Carbs

93%

14 oz ▼

Macro Nutrients

Figs

Energy294 kcal

10%

Raw Figs have 293.70082 kcal of Energy per 14 ounces, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Raw Figs have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.74%

Raw Figs have 0.2381358 g of Saturated Fat per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Figs have 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.57 g

3.36%

Raw Figs have 0.57152592 g of Omega 6 per 14 ounces, which is 3.36% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Figs have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate76 g

58.6%

Raw Figs have 76.1240774 g of Carbohydrate per 14 ounces, which is 58.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars64.5 g

89%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Figs have 64.5348018 g of Sugars per 14 ounces, which is 89% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber11.5 g

30.3%

Raw Figs have 11.509897 g of Fiber per 14 ounces, which is 30.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.98 g

5.3%

Raw Figs have 2.9766975 g of Protein per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Figs

Vitamin A27.8 μg

3.1%

RAE, retinol activity equivalents

Raw Figs have 27.78251 μg of Vitamin A per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Raw Figs have 0.2381358 mg of Vitamin B1 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Raw Figs have 0.1984465 mg of Vitamin B2 per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Raw Figs have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Figs have 1.190679 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

34.5%

Pyridoxine

Raw Figs have 0.44848909 mg of Vitamin B6 per 14 ounces, which is 34.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Raw Figs have 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Figs have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C7.94 mg

8.8%

Ascorbic acid

Raw Figs have 7.93786 mg of Vitamin C per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Figs have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.44 mg

2.9%

Tocopherols and Tocotrienols

Raw Figs have 0.4365823 mg of Vitamin E per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K18.7 μg

15.5%

Phytomenadione or phylloquinone

Raw Figs have 18.653971 μg of Vitamin K per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Figs

Calcium139 mg

14%

Raw Figs have 138.91255 mg of Calcium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31%

Raw Figs have 0.2778251 mg of Copper per 14 ounces, which is 31% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.47 mg

18.4%

Raw Figs have 1.4685041 mg of Iron per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium67.5 mg

16%

Raw Figs have 67.47181 mg of Magnesium per 14 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.51 mg

22%

Raw Figs have 0.50802304 mg of Manganese per 14 ounces, which is 22% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus55.6 mg

7.94%

Raw Figs have 55.56502 mg of Phosphorus per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium921 mg

27%

Raw Figs have 920.79176 mg of Potassium per 14 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Figs have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Figs have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.4%

Raw Figs have 0.5953395 mg of Zinc per 14 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water314 g

8.5%

Raw Figs have 313.9820523 g of Water per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Figs:

14 ounces of Figs is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K.
It also has some Vitamin A, Vitamin B9 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Figs:

14 ounces of Figs is an excellent source of Copper, Manganese and Potassium.
It has a good amount of Calcium, Iron, Magnesium and Phosphorus.
It also has some Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Raw Figs:

14 ounces of Figs has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fiber.
It also has some Omega 6 and Protein.
While 14 ounces of product has trace amounts of Fat and Saturated Fat, it has no Omega 3.

Compare Raw Figs with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Figs

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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