Comparing Nutrients in 14 ounces Hyacinth-Young beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Hyacinth-Young beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	28% 36.5g	17% 22g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	34.5% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15% 8.33g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	19% 171μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	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	13% 2.06mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	61.5% 246μg	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	13.5% 2.02mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20.7% 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	36.7% 2.94mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	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	27.8% 194mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.43% 349g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hyacinth-Young beans vs Canned Carrots with Salt:

• Raw Hyacinth-Young beans have 4.3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.9 times more Vitamin B9, 4.8 times more Vitamin C and 1.8 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 13 times more Vitamin A, 2.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Hyacinth-Young 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 Hyacinth-Young beans vs Canned Carrots with Salt:

• Raw Hyacinth-Young beans have 2 times more Calcium, 5 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 3.8 times more Selenium and 1.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.2 times more Copper, 2.2 times more Manganese and 121 times more Sodium than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Drained Canned Carrots with Salt have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Hyacinth-Young beans have 1.8 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Hyacinth-Young beans as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.