Comparing Nutrients in 500 calories FigsVS Figs Canned in Light Syrup

Weight per 500 calories

Figs

676g

Figs Canned in Light Syrup

725g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Figs or Figs Canned in Light Syrup?

Macros Ratio

Protein Fat Carbs

Figs

93%

Figs Canned in Light Syrup

97%

500 kcal ▼

Macro Nutrients

Figsvs Figs Canned in Light Syrup

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.1%2.03g

Fat

0.75%0.72g

2.03 gvs0.72 g

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

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1.27%0.41g

Saturated Fat

0.45%0.14g

0.41 gvs0.14 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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5.72%0.97g

Omega 6

2.05%0.35g

0.97 gvs0.35 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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100%130g

Carbohydrate

100%130g

130 gvs130 g

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

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152%110g

Sugars

161%117g

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

110 gvs117 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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51.6%19.6g

Fiber

34.3%13g

19.6 gvs13 g

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

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9.05%5.07g

Protein

5.05%2.83g

5.07 gvs2.83 g

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

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Vitamins

Figsvs Figs Canned in Light Syrup

5.26%47.3μg

Vitamin A

1.6%14.5μg

RAE, retinol activity equivalents

47.3 μgvs14.5 μg

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

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33.8%0.41mg

Vitamin B1

13.3%0.16mg

Thiamine

0.41 mgvs0.16 mg

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

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26%0.34mg

Vitamin B2

21%0.28mg

Riboflavin

0.34 mgvs0.28 mg

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

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17%2.7mg

Vitamin B3

19.8%3.17mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs3.17 mg

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

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40.5%2.03mg

Vitamin B5

10%0.5mg

Pantothenic acid

2.03 mgvs0.5 mg

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

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58.7%0.76mg

Vitamin B6

39%0.51mg

Pyridoxine

0.76 mgvs0.51 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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10%40.5μg

Vitamin B9

3.62%14.5μg

Folates and Folic Acid

40.5 μgvs14.5 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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15%13.5mg

Vitamin C

8.05%7.25mg

Ascorbic acid

13.5 mgvs7.25 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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4.95%0.74mg

Vitamin E

4.83%0.72mg

Tocopherols and Tocotrienols

0.74 mgvs0.72 mg

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

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26.5%31.8μg

Vitamin K

25.4%30.4μg

Phytomenadione or phylloquinone

31.8 μgvs30.4 μg

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

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Minerals

Figsvs Figs Canned in Light Syrup

23.6%236mg

Calcium

19.6%196mg

236 mgvs196 mg

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

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52.6%0.47mg

Copper

87%0.78mg

0.47 mgvs0.78 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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31.3%2.5mg

Iron

26.3%2.1mg

2.5 mgvs2.1 mg

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

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27.3%115mg

Magnesium

17.3%72.5mg

115 mgvs72.5 mg

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

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37.6%0.86mg

Manganese

27%0.62mg

0.86 mgvs0.62 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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13.5%95mg

Phosphorus

10.4%72.5mg

95 mgvs72.5 mg

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

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46%1568mg

Potassium

21.7%739mg

1568 mgvs739 mg

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

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2.46%1.35μg

Selenium

2.64%1.45μg

1.35 μgvs1.45 μg

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

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0.45%6.76mg

Sodium

0.48%7.25mg

6.76 mgvs7.25 mg

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

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9.2%1mg

Zinc

7.25%0.8mg

1 mgvs0.8 mg

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

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14.4%535g

Water

16%589g

535 gvs589 g

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

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Lets compare vitamin content per 500 calories of Figs vs Figs Canned in Light Syrup:

Raw Figs have 3.3 times more Vitamin A, 2.5 times more Vitamin B1, 1.2 times more Vitamin B2, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.9 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
Both Raw Figs and Figs Canned in Light Syrup with Liquids have similar amounts of Vitamin B3 and Vitamin K per 500 kcal.
Both Raw Figs as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Figs vs Figs Canned in Light Syrup:

Raw Figs have 1.2 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Figs Canned in Light Syrup with Liquids.
While Figs Canned in Light Syrup with Liquids contain 1.7 times more Copper than Raw Figs.
Both Raw Figs and Figs Canned in Light Syrup with Liquids have similar amounts of Iron and Water per 500 kcal.
Both Raw Figs as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Figs have 2.8 times more Omega 6, 1.5 times more Fiber and 1.8 times more Protein than Figs Canned in Light Syrup with Liquids.
Both Raw Figs and Figs Canned in Light Syrup with Liquids have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Raw Figs as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

FigsVS Figs, canned, water pack, solids and liquidsFigs Canned in Light SyrupVS Figs, canned, water pack, solids and liquidsFigsVS Figs, canned, heavy syrup pack, solids and liquidsFigs Canned in Light SyrupVS Figs, canned, heavy syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 500 calories FigsVS Figs Canned in Light Syrup

Weight per 500 calories

Which food has more nutrients per 500 calories - Figs or Figs Canned in Light Syrup?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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