Comparing Nutrients in 1 kilogram Boiled Cranberry Beans VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Cranberry Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	47% 1360kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	226% 86g	47.4% 18g	38g per day for Men 19-50 years
Protein	167% 93g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	86% 1.12mg	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	518% 2070μg	20% 80μg	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	0% 0mg	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	50% 500mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	114% 1.03mg	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	261% 21mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	196% 4.5mg	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	193% 1350mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	17.5% 647g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Cranberry Beans vs Canned Carrots with Liquids and Salt:

• Boiled Cranberry Beans have 11.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 25.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Cranberry Beans vs Canned Carrots with Liquids and Salt:

• Boiled Cranberry Beans have 1.6 times more Calcium, 2.2 times more Copper, 4 times more Iron, 5.6 times more Magnesium, 6.8 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Selenium and 3.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 240 times more Sodium and 1.4 times more Water than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Cranberry Beans have 5.9 times more Energy, 11.4 times more Omega 3, 4.6 times more Carbohydrate, 4.8 times more Fiber and 16.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Cranberry Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.