Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Figs

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Figs	4%	3%	93%

Macro Nutrients

	Cooked Frozen Carrots	Figs	Recommended Dietary Allowance
Energy	12.8% 370kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	148% 192g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	76.3% 29g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Figs	Recommended Dietary Allowance
Vitamin A	940% 8460μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Figs	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.4% 903g	21.4% 791g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Figs:

• 1 kilogram of Cooked Frozen Carrots has 120.9 times more Vitamin A, 1.8 times more Vitamin B9, 9.2 times more Vitamin E and 2.9 times more Vitamin K than Figs.
• While 1 kg of Raw Figs contains 2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Figs provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Figs:

• 1 kilogram of Cooked Frozen Carrots has 1.4 times more Iron, 1.3 times more Manganese, 2.2 times more Phosphorus, 59 times more Sodium and 2.3 times more Zinc than Figs.
• While 1 kg of Raw Figs contains 1.5 times more Magnesium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Figs contain similar levels of Calcium, Copper, Potassium and Water per one kilogram.
• 1 kilogram of Figs lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has more Omega 3 than Figs.
• While 1 kg of Raw Figs contains 2 times more Energy, 2.5 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Figs offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• 1 kilogram of Figs provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Figs provide inadequate amounts of Omega 6 and Protein in one kilogram.