Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Canned Carrots with Salt	Raw Dried Figs	Recommended Dietary Allowance
Energy	8.62% 250kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	491% 639g	130g per day for Men 19-50 years
Sugars	34.2% 25g	661% 479g	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	316% 229g	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	% 248g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	258% 98g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	81.5% 1.06mg	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	22.5% 90μg	22.5% 90μg	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	30% 27mg	13.3% 12mg	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	49.3% 7.4mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Raw Dried Figs	Recommended Dietary Allowance
Calcium	25% 250mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	319% 2.87mg	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	80% 6.4mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	222% 5.1mg	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	34.3% 240mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	25% 930g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Raw Dried Figs:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 2.3 times more Vitamin C and 2.1 times more Vitamin E than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raw Dried Figs provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Raw Dried Figs:

• 1 kilogram of Canned Carrots with Salt has 24.2 times more Sodium and 3.1 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 6.5 times more Calcium, 2.8 times more Copper, 3.2 times more Iron, 8.5 times more Magnesium, 2.8 times more Phosphorus, 3.8 times more Potassium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raw Dried Figs contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Dried Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dried Figs contains 10 times more Energy, 4.4 times more Omega 6, 11.5 times more Carbohydrate, 19.3 times more Sugars, 6.5 times more Fiber and 5.2 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one kilogram.