Comparing Nutrients in 1 kilogram Boiled Carrots VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Boiled Carrots	Raw Dried Figs	Recommended Dietary Allowance
Energy	12% 350kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	63.2% 82.2g	491% 639g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	% 248g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	258% 98g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Dried Figs	Recommended Dietary Allowance
Calcium	30% 300mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots 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 Boiled Carrots vs Raw Dried Figs:

• 1 kilogram of Boiled Carrots has more Vitamin A, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 3 times more Vitamin C and 2.9 times more Vitamin E than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.9 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled Carrots and Raw Dried Figs provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Raw Dried Figs:

• 1 kilogram of Boiled Carrots has 5.8 times more Sodium and 3 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 5.4 times more Calcium, 16.9 times more Copper, 6 times more Iron, 6.8 times more Magnesium, 3.3 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 2.8 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots 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 7.1 times more Energy, 4 times more Omega 6, 7.8 times more Carbohydrate, 13.9 times more Sugars, 63.6 times more Fructose, 3.3 times more Fiber and 4.3 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one kilogram.