Comparing Nutrients in 14 ounces FigsVS Figs, canned, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Figs

93%

Figs, canned, water pack, solids and liquids

95%

14 oz ▼

Macro Nutrients

Figsvs Figs, canned, water pack, solids and liquids

10%294kcal

Energy

7.25%210kcal

294 kcalvs210 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

0.41%0.4g

1.2 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.74%0.24g

Saturated Fat

0.25%0.079g

0.24 gvs0.079 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0%0g

0 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.36%0.57g

Omega 6

1.12%0.19g

0.57 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76g

Carbohydrate

42.7%55.5g

76 gvs55.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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89%64.5g

Sugars

64.5%46.8g

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

64.5 gvs46.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.3%11.5g

Fiber

23%8.73g

11.5 gvs8.73 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.3%2.98g

Protein

2.83%1.6g

2.98 gvs1.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Figsvs Figs, canned, water pack, solids and liquids

3.1%27.8μg

Vitamin A

0.88%7.94μg

RAE, retinol activity equivalents

27.8 μgvs7.94 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

7.6%0.091mg

Thiamine

0.24 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.2 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.92%1.6mg

Vitamin B3

11%1.77mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

5.48%0.27mg

Pantothenic acid

1.2 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.5%0.45mg

Vitamin B6

21.4%0.28mg

Pyridoxine

0.45 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg

Vitamin B9

2%7.94μg

Folates and Folic Acid

24 μgvs7.94 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.8%7.94mg

Vitamin C

4.4%3.97mg

Ascorbic acid

7.94 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.9%0.44mg

Vitamin E

2.1%0.32mg

Tocopherols and Tocotrienols

0.44 mgvs0.32 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.5%18.7μg

Vitamin K

11%13μg

Phytomenadione or phylloquinone

18.7 μgvs13 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Figsvs Figs, canned, water pack, solids and liquids

14%139mg

Calcium

11%111mg

139 mgvs111 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31%0.28mg

Copper

48.5%0.44mg

0.28 mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.4%1.47mg

Iron

14.4%1.15mg

1.47 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67.5mg

Magnesium

9.45%39.7mg

67.5 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22%0.51mg

Manganese

15%0.35mg

0.51 mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg

Phosphorus

5.67%39.7mg

55.6 mgvs39.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%921mg

Potassium

12%409mg

921 mgvs409 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

0.72%0.4μg

0.79 μgvs0.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

0.26%3.97mg

3.97 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.4%0.6mg

Zinc

4.33%0.48mg

0.6 mgvs0.48 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.5%314g

Water

9.14%338g

314 gvs338 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 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 14 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 14 oz.

Comparing minerals per 14 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 14 oz.
Both Raw Figs as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 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 14 oz.

Compare more foods per 14 oz:

FigsVS Figs Canned in Light SyrupFigs, canned, water pack, solids and liquidsVS Figs Canned in Light Syrup

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Comparing Nutrients in 14 ounces FigsVS Figs, canned, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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