Comparing Nutrients in 1 kilogram Boiled Great Northern Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans	27%	3%	70%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Great Northern Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	40.7% 1180kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	184% 70g	87% 33g	38g per day for Men 19-50 years
Protein	149% 83.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	73% 0.95mg	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	255% 1020μg	25% 100μg	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	14.4% 13mg	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Great Northern Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	68% 680mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	82.2% 0.74mg	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	266% 21.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	74.3% 1.7mg	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	236% 1650mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	18.6% 690g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Great Northern Beans VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Great Northern Beans versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Great Northern Beans vs Frozen Carrots:

• 1 kilogram of Boiled Great Northern Beans has 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 10.2 times more Vitamin B9 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A and 1.9 times more Vitamin C than Boiled Great Northern Beans.
• 1 kilogram of Boiled Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Great Northern Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Great Northern Beans vs Frozen Carrots:

• 1 kilogram of Boiled Great Northern Beans has 1.9 times more Calcium, 3.3 times more Copper, 4.8 times more Iron, 4.2 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 2.7 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 34 times more Sodium and 1.3 times more Water than Boiled Great Northern Beans.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Great Northern Beans has 3.3 times more Energy, 4.9 times more Omega 3, 2.7 times more Carbohydrate, 2.1 times more Fiber and 10.7 times more Protein than Frozen Carrots.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Great Northern Beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in one kilogram.