Comparing Nutrients in 1 pound Canned Carrots with Salt VS Figs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Figs	4%	3%	93%

Macro Nutrients

	Canned Carrots with Salt	Figs	Recommended Dietary Allowance
Energy	3.9% 113kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	67% 87g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	102% 73.8g	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	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	18% 6.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Figs	Recommended Dietary Allowance
Vitamin A	281% 2531μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	39.4% 0.51mg	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	10.2% 41μg	6.8% 27.2μg	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	13.6% 12.2mg	10% 9.07mg	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	22.4% 3.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Figs	Recommended Dietary Allowance
Calcium	11.3% 113mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	25.2% 0.58mg	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	15.6% 109mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Figs per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Figs:

• 1 pound of Canned Carrots with Salt has 79.7 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 6.7 times more Vitamin E and 2.1 times more Vitamin K than Figs.
• While 1 lb of Raw Figs contains 3.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.2 times more Vitamin B5 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Figs provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Figs:

• 1 pound of Canned Carrots with Salt has 1.5 times more Copper, 1.7 times more Iron, 3.5 times more Manganese, 1.7 times more Phosphorus, 242 times more Sodium and 1.7 times more Zinc than Figs.
• While 1 lb of Raw Figs contains 1.4 times more Calcium, 2.1 times more Magnesium and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Figs contain similar levels of Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Figs lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Figs contains 3 times more Energy, 3.5 times more Carbohydrate, 6.6 times more Sugars and 1.9 times more Fiber than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Raw Figs provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.