Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Stewed Dried Figs	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.38% 0.12g	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	1.74% 0.3g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	64% 46.3g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20.3% 0.26mg	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	0.5% 2μg	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	9.7% 8.73mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27.3% 0.25mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	19% 0.44mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17% 583mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 185g	3.74% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Stewed Dried Figs per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Stewed Dried Figs 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 Stewed Dried Figs:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 8 times more Vitamin B9, 4.9 times more Vitamin E and 1.5 times more Vitamin K than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 4.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stewed Dried Figs provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Stewed Dried Figs 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 Stewed Dried Figs:

• 7 ounces of Canned Carrots with Liquids and Salt have 2 times more Manganese, 60 times more Sodium, 1.2 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• While 7 oz of Stewed Dried Figs contain 2.3 times more Calcium, 1.7 times more Iron, 3.2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Stewed Dried Figs contain similar levels of Copper per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Stewed Dried Figs lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Stewed Dried Figs contain 4.7 times more Energy, 5.1 times more Carbohydrate, 9.5 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Stewed Dried Figs provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.