Comparing Nutrients in 5 ounces Stewed Dried Figs VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Stewed Dried Figs	Frozen Carrots	Recommended Dietary Allowance
Energy	5.23% 152kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	8.6% 11g	130g per day for Men 19-50 years
Sugars	45.7% 33g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.6% 2g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.5μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	10.5% 0.24mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Dried Figs versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Dried Figs vs Frozen Carrots:

• 5 ounces of Stewed Dried Figs have 3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B5, 10 times more Vitamin B9, 3.8 times more Vitamin E and 2.6 times more Vitamin K than Stewed Dried Figs.
• 5 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Stewed Dried Figs as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Dried Figs vs Frozen Carrots:

• 5 ounces of Stewed Dried Figs have 1.9 times more Calcium, 1.7 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 17 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Frozen Carrots contain similar levels of Phosphorus per five ounces.
• Both Stewed Dried Figs as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Dried Figs have 3 times more Energy, 3.5 times more Carbohydrate, 4.9 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Frozen Carrots.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Stewed Dried Figs as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.