Comparing Nutrients in 14 ounces Canned Green Snap Beans with Liquids and Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	29.2% 38g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	29.2% 11g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Carrots	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	19% 75.4μg	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	26% 23.4mg	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	0.53% 0.079mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Carrots	Recommended Dietary Allowance
Calcium	11.5% 115mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	50.6% 4.05mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	24.7% 0.57mg	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	10.2% 71.4mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	51% 762mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 377g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans with Liquids and Salt vs Carrots:

• Canned Green Snap Beans Solids and Liquids with Salt have 1.4 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 64.2 times more Vitamin A, 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4.6 times more Vitamin B6, 2.7 times more Vitamin C and 33 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Green Snap Beans with Liquids and Salt vs Carrots:

• Canned Green Snap Beans Solids and Liquids with Salt have 3.4 times more Iron, 1.4 times more Manganese, 2.8 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.9 times more Phosphorus and 3.5 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Raw Carrots have similar amounts of Calcium, Copper, Magnesium and Water per 14 oz.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Snap Beans Solids and Liquids with Salt have 27.5 times more Omega 3 than Raw Carrots.
• While Raw Carrots contain 2.7 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.