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

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Hyacinth-Young beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	6.75% 1.15g	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	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	22.3% 16g	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.33g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	19% 171μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	25.6% 0.33mg	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	11% 43.7μg	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	10% 9.13mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	20% 198mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	36% 0.33mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	29% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.43% 349g	9.7% 358g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Hyacinth-Young beans have 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 5.6 times more Vitamin B9, 5.6 times more Vitamin C and 1.3 times more Vitamin K than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 19.7 times more Vitamin A, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin E than Raw Hyacinth-Young beans.
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Hyacinth-Young beans have 1.4 times more Calcium, 1.4 times more Iron, 3.6 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Selenium than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.7 times more Copper and 29.5 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Cooked Frozen Carrots contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hyacinth-Young beans have 3.6 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 6.3 times more Omega 3 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Cooked Frozen Carrots offer comparable quantities of Carbohydrate, Sugars and Fiber per 14 ounces.
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Omega 3
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 14 ounces.