Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Carrots with Salt	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.42% 99kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	64.5% 46.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21.4% 0.28mg	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	8.93% 35.7μg	2% 7.94μg	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	12% 10.7mg	4.4% 3.97mg	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	19.6% 2.94mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	48.5% 0.44mg	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	31.8% 2.54mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	15% 0.35mg	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	13.6% 95mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.14% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Figs, canned, water pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Figs, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Figs, canned, water pack, solids and liquids:

• 14 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 4.5 times more Vitamin B9, 2.7 times more Vitamin C, 9.3 times more Vitamin E and 3 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• While 14 oz of Figs, canned, water pack, solids and liquids contain 1.3 times more Vitamin B2 than Drained Canned Carrots with Salt.
• 14 ounces of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Figs, canned, water pack, solids and liquids:

• 14 ounces of Canned Carrots with Salt have 2.2 times more Iron, 5.1 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 242 times more Sodium and 2.2 times more Zinc than Figs, canned, water pack, solids and liquids.
• Both Canned Carrots with Salt and Figs, canned, water pack, solids and liquids contain similar levels of Calcium, Copper and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Figs, canned, water pack, solids and liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Figs, canned, water pack, solids and liquids contain 2.5 times more Carbohydrate, 4.8 times more Sugars and 1.5 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.