Comparing Nutrients in 1 kilogram Figs Canned in Light Syrup VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Figs Canned in Light Syrup	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	23.8% 690kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	223% 162g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	6.67% 1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	27% 270mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	91% 0.82mg	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	36.3% 2.9mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22% 813g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Figs Canned in Light Syrup vs Cooked Frozen Carrots:

• 1 kg of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, 1.4 times more Vitamin B1, 2.5 times more Vitamin B5, 5.5 times more Vitamin B9, 2.3 times more Vitamin C, 10.1 times more Vitamin E and 3.2 times more Vitamin K than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Figs Canned in Light Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Figs Canned in Light Syrup with Liquids as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Figs Canned in Light Syrup vs Cooked Frozen Carrots:

• 1 kilogram of Figs Canned in Light Syrup has 1.3 times more Copper than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.3 times more Calcium, 1.8 times more Iron, 1.9 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 59 times more Sodium and 3.2 times more Zinc than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Cooked Frozen Carrots contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Figs Canned in Light Syrup has 1.9 times more Energy, 2.3 times more Carbohydrate and 4 times more Sugars than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Omega 3 and 1.8 times more Fiber than Figs Canned in Light Syrup with Liquids.
• 1 kilogram of Figs Canned in Light Syrup provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Figs Canned in Light Syrup with Liquids as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one kilogram.