Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Figs, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Figs, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	56.7% 41g	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	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.7% 0.14mg	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	3.97% 16μg	0.99% 3.97μg	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	4.4% 3.97mg	2.2% 2mg	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	9.66% 1.45mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Figs, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	23.4% 0.21mg	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	13% 1.03mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	7.25% 0.17mg	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	5.67% 39.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5% 185g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Figs, canned, heavy syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Figs, canned, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Figs, canned, heavy syrup pack, solids and liquids:

• 7 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, 6.1 times more Vitamin E and 1.8 times more Vitamin K than Figs, canned, heavy syrup pack, solids and liquids.
• While 7 oz of Figs, canned, heavy syrup 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, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Figs, canned, heavy syrup 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, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Figs, canned, heavy syrup pack, solids and liquids:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.9 times more Iron, 5.4 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 240 times more Sodium, 2.6 times more Zinc and 1.2 times more Water than Figs, canned, heavy syrup pack, solids and liquids.
• Both Canned Carrots with Liquids and Salt and Figs, canned, heavy syrup pack, solids and liquids contain similar levels of Calcium, Copper and Magnesium per seven ounces.
• 7 ounces of Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Figs, canned, heavy syrup pack, solids and liquids contain 3.8 times more Energy, 4.3 times more Carbohydrate and 8.4 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Figs, canned, heavy syrup pack, solids and liquids offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Figs, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.