Comparing Nutrients in 7 ounces Figs Canned in Light Syrup VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Figs Canned in Light Syrup	Frozen Carrots	Recommended Dietary Allowance
Energy	4.72% 137kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	44.2% 32g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	14.5% 0.19mg	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	0.99% 3.97μg	4.96% 20μg	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	2.2% 2mg	5.5% 4.96mg	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	1.32% 0.2mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	16.3% 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	7.2% 0.58mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	14.8% 0.34mg	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	2.83% 20mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Figs Canned in Light Syrup versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Figs Canned in Light Syrup vs Frozen Carrots:

• 7 oz of Frozen Carrots, Unprepared contain 355 times more Vitamin A, 2 times more Vitamin B1, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 5 times more Vitamin B9, 2.5 times more Vitamin C, 5.7 times more Vitamin E and 4.2 times more Vitamin K than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Figs Canned in Light Syrup with Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Figs Canned in Light Syrup vs Frozen Carrots:

• 7 ounces of Figs Canned in Light Syrup have 1.5 times more Copper than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.3 times more Calcium, 1.5 times more Iron, 2 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium, 68 times more Sodium and 3 times more Zinc than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Frozen Carrots contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus and Zinc
• Both Figs Canned in Light Syrup with Liquids as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Figs Canned in Light Syrup have 1.9 times more Energy, 2.3 times more Carbohydrate and 3.4 times more Sugars than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Fiber than Figs Canned in Light Syrup with Liquids.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy
• Both Figs Canned in Light Syrup with Liquids as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.