Nutrients in 300 calories of Figs

Raw Figs (Ficus carica).

Weight per 300 Calories

Figs

405g

Raw Figs has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

93%

300 kcal ▼

Macro Nutrients

Figs

Energy300 kcal

10.3%

Raw Figs have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.25%

Raw Figs have 1.2162162162162 g of Fat per 300 calories, which is 1.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.76%

Raw Figs have 0.24324324324324 g of Saturated Fat per 300 calories, which is 0.76% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.58 g

3.43%

Raw Figs have 0.58378378378378 g of Omega 6 per 300 calories, which is 3.43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Figs have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate77.8 g

60%

Raw Figs have 77.756756756757 g of Carbohydrate per 300 calories, which is 60% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars66 g

91%

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

Raw Figs have 65.918918918919 g of Sugars per 300 calories, which is 91% 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

Fiber11.8 g

31%

Raw Figs have 11.756756756757 g of Fiber per 300 calories, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.04 g

5.43%

Raw Figs have 3.0405405405405 g of Protein per 300 calories, which is 5.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Figs

Vitamin A28.4 μg

3.15%

RAE, retinol activity equivalents

Raw Figs have 28.378378378378 μg of Vitamin A per 300 calories, which is 3.15% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20.3%

Thiamine

Raw Figs have 0.24324324324324 mg of Vitamin B1 per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.6%

Riboflavin

Raw Figs have 0.2027027027027 mg of Vitamin B2 per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.62 mg

10%

Niacin, nicotinic acid, niacinamide

Raw Figs have 1.6216216216216 mg of Vitamin B3 per 300 calories, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24.3%

Pantothenic acid

Raw Figs have 1.2162162162162 mg of Vitamin B5 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.2%

Pyridoxine

Raw Figs have 0.45810810810811 mg of Vitamin B6 per 300 calories, which is 35.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924.3 μg

6.1%

Folates and Folic Acid

Raw Figs have 24.324324324324 μg of Vitamin B9 per 300 calories, which is 6.1% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C8.1 mg

Ascorbic acid

Raw Figs have 8.1081081081081 mg of Vitamin C per 300 calories, which is 9% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.45 mg

2.97%

Tocopherols and Tocotrienols

Raw Figs have 0.44594594594595 mg of Vitamin E per 300 calories, which is 2.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19 μg

16%

Phytomenadione or phylloquinone

Raw Figs have 19.054054054054 μg of Vitamin K per 300 calories, which is 16% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Figs

Calcium142 mg

14%

Raw Figs have 141.89189189189 mg of Calcium per 300 calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.5%

Raw Figs have 0.28378378378378 mg of Copper per 300 calories, which is 31.5% 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

Iron1.5 mg

18.8%

Raw Figs have 1.5 mg of Iron per 300 calories, which is 18.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium69 mg

16.4%

Raw Figs have 68.918918918919 mg of Magnesium per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.6%

Raw Figs have 0.51891891891892 mg of Manganese per 300 calories, which is 22.6% 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

Phosphorus56.8 mg

8.1%

Raw Figs have 56.756756756757 mg of Phosphorus per 300 calories, which is 8.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium941 mg

27.7%

Raw Figs have 940.54054054054 mg of Potassium per 300 calories, which is 27.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.81 μg

1.47%

Raw Figs have 0.81081081081081 μg of Selenium per 300 calories, which is 1.47% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.05 mg

0.27%

Raw Figs have 4.0540540540541 mg of Sodium per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.61 mg

5.53%

Raw Figs have 0.60810810810811 mg of Zinc per 300 calories, which is 5.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water321 g

8.67%

Raw Figs have 320.71621621622 g of Water per 300 calories, which is 8.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Figs:

300 calories of Figs is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It has a good amount of 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 300 calories of Raw Figs:

300 calories 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 300 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 300 calories of Raw Figs:

300 calories 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 300 calories 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 300 calories of Figs

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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