Comparing Nutrients in 1 pound Stewed Dried Figs VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Stewed Dried Figs	Carrots	Recommended Dietary Allowance
Energy	16.7% 485kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	146% 106g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	50% 19g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Carrots	Recommended Dietary Allowance
Calcium	31.8% 318mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.56% 317g	11% 400g	3700g per day for Men 19-50 years

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

• Stewed Dried Figs have 1.9 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 19 times more Vitamin B9, 1.3 times more Vitamin C, 4.4 times more Vitamin E and 2 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Stewed Dried Figs as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stewed Dried Figs have 2.1 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium and 1.5 times more Manganese than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Raw Carrots have similar amounts of Phosphorus, Potassium and Zinc per 1 lb.
• Both Stewed Dried Figs as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Dried Figs have 2.6 times more Energy, 2.9 times more Carbohydrate, 4.9 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Raw Carrots.
• Both Stewed Dried Figs as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.