Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	7.93% 230kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	214% 279g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	681% 6130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	NA	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	20% 80μg	NA	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	22.2% 20mg	11% 10mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	31% 310mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	114% 1.03mg	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	65% 5.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	36% 0.83mg	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	28.6% 200mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 930g	19.3% 714g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 2 times more Vitamin B5 and 2 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• While Figs, canned, extra heavy syrup pack, solids and liquids contain 1.3 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Canned Carrots Solids and Liquids with Salt have 1.9 times more Iron, 5.4 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 240 times more Sodium, 2.6 times more Zinc and 1.3 times more Water than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Canned Carrots Solids and Liquids with Salt and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Calcium, Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• While Figs, canned, extra heavy syrup pack, solids and liquids contain 4.7 times more Energy and 5.2 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.