Comparing Nutrients in 14 ounces Boiled Hyacinth-Young beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	29% 0.38mg	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	46.6% 187μg	9.92% 39.7μg	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	22.5% 20.2mg	11% 9.92mg	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	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	16.3% 163mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	32.6% 0.29mg	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	37.7% 3mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	29.5% 0.68mg	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	27.8% 194mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Hyacinth-Young beans versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Hyacinth-Young beans vs Frozen Carrots:

• 14 ounces of Boiled Hyacinth-Young beans have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.7 times more Vitamin B9 and 2 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 101.4 times more Vitamin A, 3.5 times more Vitamin B5 and 4.1 times more Vitamin B6 than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Frozen Carrots provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Hyacinth-Young beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Hyacinth-Young beans vs Frozen Carrots:

• 14 ounces of Boiled Hyacinth-Young beans have 1.7 times more Iron, 3.5 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Selenium than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.5 times more Copper and 34 times more Sodium than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Frozen Carrots contain similar levels of Calcium, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Hyacinth-Young beans have 3.8 times more Protein than Frozen Carrots.
• Both Boiled Hyacinth-Young beans and Frozen Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Hyacinth-Young beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.