Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Figs, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Figs, canned, water pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	15.3% 20g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	23% 16.7g	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	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.63% 0.099mg	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	2.83% 11.3μg	0.71% 2.83μg	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	3.15% 2.83mg	1.57% 1.4mg	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	6.9% 1.03mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Figs, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17.3% 0.16mg	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	9.2% 0.74mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	5.42% 0.12mg	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	4.05% 28.3mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Figs, canned, water pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Figs, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Figs, canned, water pack, solids and liquids:

• 5 ounces of Canned Carrots with Liquids and Salt have 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, 9.1 times more Vitamin E and 3 times more Vitamin K than Figs, canned, water pack, solids and liquids.
• While 5 oz of Figs, canned, water pack, solids and liquids contain 1.4 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Figs, canned, water pack, solids and liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Figs, canned, water pack, solids and liquids:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Iron, 5.1 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 240 times more Sodium and 2.4 times more Zinc than Figs, canned, water pack, solids and liquids.
• Both Canned Carrots with Liquids and Salt and Figs, canned, water pack, solids and liquids contain similar levels of Calcium, Copper, Magnesium and Water per five ounces.
• 5 ounces of Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, water pack, solids and liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Figs, canned, water pack, solids and liquids contain 2.6 times more Carbohydrate and 4.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Figs, canned, water pack, solids and liquids offer comparable quantities of Fiber per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.