Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Figs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Figs	4%	3%	93%

Macro Nutrients

	Canned Carrots with Salt	Figs	Recommended Dietary Allowance
Energy	8.62% 250kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.88% 0.6g	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	8.47% 1.44g	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	148% 192g	130g per day for Men 19-50 years
Sugars	34.2% 25g	224% 163g	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	39.5% 15g	76.3% 29g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Figs	Recommended Dietary Allowance
Vitamin A	620% 5580μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Figs	Recommended Dietary Allowance
Calcium	25% 250mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	77.8% 0.7mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	55.7% 1.28mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25% 930g	21.4% 791g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of 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 Figs:

• 1 kilogram of Canned Carrots with Salt has 79.7 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 6.7 times more Vitamin E and 2.1 times more Vitamin K than Figs.
• While 1 kg of Raw Figs contains 3.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.2 times more Vitamin B5 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Figs provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Copper, 1.7 times more Iron, 3.5 times more Manganese, 1.7 times more Phosphorus, 242 times more Sodium and 1.7 times more Zinc than Figs.
• While 1 kg of Raw Figs contains 1.4 times more Calcium, 2.1 times more Magnesium and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Figs contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Figs lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Figs contains 3 times more Energy, 3.5 times more Carbohydrate, 6.6 times more Sugars and 1.9 times more Fiber than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.