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

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Figs, canned, heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	286% 207g	34% 24.6g	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	58% 22g	47.4% 18g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	86% 1.12mg	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	5% 20μg	20% 80μg	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	11% 10mg	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	8% 1.2mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, heavy syrup pack, solids and liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	35% 2.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	196% 4.5mg	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	14.3% 100mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	20.6% 763g	25% 930g	3700g per day for Men 19-50 years

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

• Figs, canned, heavy syrup pack, solids and liquids have 1.4 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 306.5 times more Vitamin A, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9, 2 times more Vitamin C, 6.1 times more Vitamin E and 1.8 times more Vitamin K than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Carrots Solids and Liquids with Salt contain 1.9 times more Iron, 5.4 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 240 times more Sodium and 2.6 times more Zinc than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper, Magnesium and Water per 1 kg.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Figs, canned, heavy syrup pack, solids and liquids have 3.8 times more Energy, 4.3 times more Carbohydrate, 8.4 times more Sugars and 1.2 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Protein than Figs, canned, heavy syrup pack, solids and liquids.
• Both Figs, canned, heavy syrup pack, solids and liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.