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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Figs	4%	3%	93%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Figs	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.37% 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	1.7% 0.29g	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	29.3% 38g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	44.5% 32.3g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Figs	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.2% 0.22mg	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	2.98% 12μg	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	4.4% 3.97mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Figs	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	15.4% 0.14mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	11% 0.25mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	13.5% 460mg	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	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	5% 185g	4.24% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Figs:

• Canned Carrots Solids and Liquids with Salt have 87.6 times more Vitamin A, 1.3 times more Vitamin B9, 6.6 times more Vitamin E and 2.1 times more Vitamin K than Raw Figs.
• While Raw Figs contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Figs have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Figs:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Copper, 1.4 times more Iron, 3.5 times more Manganese, 1.4 times more Phosphorus, 240 times more Sodium and 1.9 times more Zinc than Raw Figs.
• While Raw Figs contain 1.9 times more Magnesium and 1.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Figs have similar amounts of Calcium and Water per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Figs have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Figs contain 3.2 times more Energy, 3.6 times more Carbohydrate, 6.6 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Figs have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.