Comparing Nutrients in 1 pound Stewed Dried Figs VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Stewed Dried Figs	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	16.7% 485kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	27% 35g	130g per day for Men 19-50 years
Sugars	146% 106g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	50% 19g	39.4% 15g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	29.3% 0.38mg	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	1.13% 4.54μg	12.5% 50μg	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	22% 20mg	11.6% 10.4mg	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	4.54% 0.68mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	41.3% 0.37mg	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	50% 4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	33% 0.76mg	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	18.8% 132mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.56% 317g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Stewed Dried Figs vs Cooked Frozen Carrots:

• 1 pound of Stewed Dried Figs has 3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B5, 11 times more Vitamin B9, 6.7 times more Vitamin E and 2 times more Vitamin K than Stewed Dried Figs.
• 1 pound of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Stewed Dried Figs as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Dried Figs vs Cooked Frozen Carrots:

• 1 pound of Stewed Dried Figs has 2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 14.8 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Cooked Frozen Carrots contain similar levels of Phosphorus per one pound.
• Both Stewed Dried Figs as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Dried Figs has 2.9 times more Energy, 3.6 times more Carbohydrate, 5.7 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Omega 3 than Stewed Dried Figs.
• 1 pound of Stewed Dried Figs provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Stewed Dried Figs as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.