Comparing Nutrients in 14 ounces Frozen Carrots VS Figs

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Figs	4%	3%	93%

Macro Nutrients

	Frozen Carrots	Figs	Recommended Dietary Allowance
Energy	4.93% 143kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	26% 19g	89% 64.5g	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	1.7% 1.23g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Figs	Recommended Dietary Allowance
Vitamin A	313% 2818μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	34.5% 0.45mg	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	9.92% 39.7μg	5.95% 24μg	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	11% 9.92mg	8.8% 7.94mg	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	15% 2.26mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Figs	Recommended Dietary Allowance
Calcium	14.3% 143mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	31% 0.28mg	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	22% 1.75mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	22% 0.51mg	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	18.7% 131mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.5% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Figs per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Carrots versus 14 oz of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Figs:

• 14 ounces of Frozen Carrots have 101.4 times more Vitamin A, 1.7 times more Vitamin B9, 1.3 times more Vitamin C, 5.2 times more Vitamin E and 3.7 times more Vitamin K than Figs.
• While 14 oz of Raw Figs contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.6 times more Vitamin B5 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Figs provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Figs:

• 14 ounces of Frozen Carrots have 1.3 times more Manganese, 2.4 times more Phosphorus, 68 times more Sodium and 2.2 times more Zinc than Figs.
• While 14 oz of Raw Figs contain 1.4 times more Magnesium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Figs contain similar levels of Calcium, Copper, Iron, Potassium and Water per 14 ounces.
• 14 ounces of Figs lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Raw Figs lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Figs contain 2.1 times more Energy, 2.4 times more Carbohydrate and 3.4 times more Sugars than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Figs offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Frozen Carrots, Unprepared as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.