Comparing Nutrients in 100 grams 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	2.38% 69kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	22.3% 16g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	0.7% 0.39g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	7.3% 0.095mg	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	2.5% 10μg	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	1.1% 1mg	2.78% 2.5mg	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	0.67% 0.1mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.22% 0.074mg	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	3.63% 0.29mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	7.43% 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	1.43% 10mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Figs Canned in Light Syrup versus 100 g of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Figs Canned in Light Syrup vs Frozen Carrots:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Figs Canned in Light Syrup vs Frozen Carrots:

• 100 grams of Figs Canned in Light Syrup have 1.5 times more Copper than Frozen Carrots.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Frozen Carrots, Unprepared contain 1.8 times more Fiber than Figs Canned in Light Syrup with Liquids.
• 100 grams 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 100 grams.