Comparing Nutrients in 14 ounces Stewed Dried Figs VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Stewed Dried Figs	Frozen Carrots	Recommended Dietary Allowance
Energy	14.6% 425kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	24% 31.4g	130g per day for Men 19-50 years
Sugars	128% 93g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	44% 16.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	10% 5.64g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	29% 0.38mg	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	0.99% 3.97μg	9.92% 39.7μg	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	19.4% 17.5mg	11% 9.92mg	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	3.97% 0.6mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Frozen Carrots	Recommended Dietary Allowance
Calcium	27.8% 278mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	32.6% 0.29mg	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	43.7% 3.5mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	29.5% 0.68mg	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	16.4% 115mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.5% 277g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Frozen Carrots per 14 oz

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

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

• 14 ounces of Stewed Dried Figs have 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B5, 10 times more Vitamin B9, 3.8 times more Vitamin E and 2.6 times more Vitamin K than Stewed Dried Figs.
• 14 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Stewed Dried Figs as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Dried Figs vs Frozen Carrots:

• 14 ounces of Stewed Dried Figs have 1.9 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 17 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Frozen Carrots contain similar levels of Phosphorus per 14 ounces.
• Both Stewed Dried Figs as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Dried Figs have 3 times more Energy, 3.5 times more Carbohydrate, 4.9 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Frozen Carrots.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Stewed Dried Figs as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.