Comparing Nutrients in 7 ounces Stewed Dried Figs VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Stewed Dried Figs	5%	3%	92%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Stewed Dried Figs	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	7.32% 212kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	64% 46.3g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	22% 8.33g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Stewed Dried Figs	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	13% 0.17mg	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	0.5% 2μg	5.46% 22μg	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	9.7% 8.73mg	5.07% 4.56mg	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	2% 0.3mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Dried Figs	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	18% 0.16mg	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	22% 1.75mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	14.4% 0.33mg	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	8.22% 57.5mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.74% 139g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Dried Figs VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Dried Figs vs Cooked Frozen Carrots:

• 7 ounces of Stewed Dried Figs have 3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin C than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B5, 11 times more Vitamin B9, 6.7 times more Vitamin E and 2 times more Vitamin K than Stewed Dried Figs.
• 7 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 Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Dried Figs vs Cooked Frozen Carrots:

• 7 ounces of Stewed Dried Figs have 2 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 14.8 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Stewed Dried Figs.
• Both Stewed Dried Figs and Cooked Frozen Carrots contain similar levels of Phosphorus per seven ounces.
• Both Stewed Dried Figs as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Dried Figs have 2.9 times more Energy, 3.6 times more Carbohydrate, 5.7 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain more Omega 3 than Stewed Dried Figs.
• 7 ounces of Stewed Dried Figs provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Stewed Dried Figs as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.