Comparing Nutrients in 5 ounces Boiled Carrots VS Figs

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Figs	4%	3%	93%

Macro Nutrients

	Boiled Carrots	Figs	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	21% 27g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	31.8% 23g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Figs	Recommended Dietary Allowance
Vitamin A	134% 1208μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	12.3% 0.16mg	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	4.96% 20μg	2.13% 8.5μg	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	5.67% 5.1mg	3.15% 2.83mg	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	9.73% 1.46mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Figs	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	7.9% 0.18mg	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	6.07% 42.5mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.03% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Figs:

• Boiled and Drained Carrots have 121.7 times more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, 1.8 times more Vitamin C, 9.4 times more Vitamin E and 2.9 times more Vitamin K than Raw Figs.
• While Raw Figs contain 1.3 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Figs have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Figs:

• Boiled and Drained Carrots have 1.2 times more Manganese, 2.1 times more Phosphorus, 3.5 times more Selenium, 58 times more Sodium and 1.3 times more Zinc than Raw Figs.
• While Raw Figs contain 4.1 times more Copper and 1.7 times more Magnesium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Figs have similar amounts of Calcium, Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Figs contain 2.1 times more Energy, 2.3 times more Carbohydrate and 4.7 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Figs have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.