Comparing Nutrients in 14 ounces Microwaved All Styles Frozen Green Snap Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Carrots	Recommended Dietary Allowance
Energy	4.5% 131kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	29.2% 38g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	7.45% 5.4g	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	% 3.3g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 14.2g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	14% 7.86g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	12% 47.6μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.5% 43.7mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Carrots	Recommended Dietary Allowance
Calcium	24.2% 242mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	39.7% 3.18mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	24% 167mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.65% 357g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved All Styles Frozen Green Snap Beans vs Carrots:

• Microwaved All Styles Frozen Green Snap Beans have 1.8 times more Vitamin B2, 1.9 times more Vitamin C and 4.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Carrots have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Microwaved All Styles Frozen Green Snap Beans vs Carrots:

• Microwaved All Styles Frozen Green Snap Beans have 1.8 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 10 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Potassium and 23 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Carrots have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved All Styles Frozen Green Snap Beans have 66 times more Omega 3, 2.5 times more Fructose, 1.2 times more Fiber and 2.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate and 1.8 times more Sugars than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Carrots have similar amounts of Energy per 14 oz.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.