Comparing Nutrients in 14 ounces Frozen Yellow Snap Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	17% 22g	130g per day for Men 19-50 years
Sugars	12% 8.8g	13.6% 9.84g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	34% 0.44mg	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	15% 59.5μg	8.93% 35.7μg	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	57% 51mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	46% 0.41mg	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	42.7% 3.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	77.7% 1.8mg	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	18% 127mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.64% 357g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Yellow Snap Beans vs Canned Carrots with Salt:

• Unprepared Frozen Yellow Snap Beans have 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9, 4.8 times more Vitamin C and 4.6 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 79.7 times more Vitamin A, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 14.8 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Yellow Snap Beans vs Canned Carrots with Salt:

• Unprepared Frozen Yellow Snap Beans have 1.7 times more Calcium, 1.3 times more Iron, 2.8 times more Magnesium and 1.3 times more Phosphorus than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Copper and 80.7 times more Sodium than Unprepared Frozen Yellow Snap Beans.
• Both Unprepared Frozen Yellow Snap Beans and Drained Canned Carrots with Salt have similar amounts of Manganese, Potassium, Zinc and Water per 14 oz.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Yellow Snap Beans have 1.3 times more Energy, 6 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Drained Canned Carrots with Salt.
• Both Unprepared Frozen Yellow Snap Beans and Drained Canned Carrots with Salt have similar amounts of Sugars per 14 oz.
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.