Comparing Nutrients in 14 ounces Boiled Young Winged Beans VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Young Winged Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	37.6% 21g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	34.7% 139μg	7.94% 31.8μg	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	43.2% 39mg	8.8% 7.94mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	24.2% 242mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	45.4% 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	54% 4.33mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	14% 99mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Winged Beans VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Winged Beans versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Young Winged Beans vs Canned Carrots with Liquids and Salt:

• 14 ounces of Boiled Young Winged Beans have 4.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 153.3 times more Vitamin A, 3.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Young Winged Beans.
• 14 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin A and Vitamin B5
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Young Winged Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Winged Beans vs Canned Carrots with Liquids and Salt:

• 14 ounces of Boiled Young Winged Beans have 2 times more Calcium, 2.1 times more Iron, 3.3 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Selenium than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Copper, 2.8 times more Manganese and 60 times more Sodium than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Winged Beans have 9.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled and Drained Young Winged Beans as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.