Comparing Nutrients in 5 ounces Stewed Dried Figs VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Stewed Dried Figs	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.23% 152kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	45.7% 33g	4.85% 3.5g	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	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	15.7% 5.95g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.6% 2g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	12.2% 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	0.35% 1.4μg	3.2% 12.8μg	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	6.93% 6.24mg	4.25% 3.83mg	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	1.4% 0.21mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.5μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	16.4% 0.15mg	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	15.6% 1.25mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	27.7% 0.64mg	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	5.87% 41mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stewed Dried Figs vs Canned Carrots with Salt:

• Stewed Dried Figs have 3.7 times more Vitamin B2 and 1.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.6 times more Vitamin B1, 9 times more Vitamin B9, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Stewed Dried Figs.
• Both Stewed Dried Figs and Drained Canned Carrots with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Stewed Dried Figs as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stewed Dried Figs vs Canned Carrots with Salt:

• Stewed Dried Figs have 2.8 times more Calcium, 1.4 times more Iron, 3.6 times more Magnesium, 1.2 times more Phosphorus and 1.6 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Manganese, 60.5 times more Sodium and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Drained Canned Carrots with Salt have similar amounts of Copper and Zinc per 5 oz.
• Both Stewed Dried Figs as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stewed Dried Figs have 4.3 times more Energy, 5 times more Carbohydrate, 9.4 times more Sugars, 2.8 times more Fiber and 2.2 times more Protein than Drained Canned Carrots with Salt.
• Both Stewed Dried Figs as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.