Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	34.2% 25g	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	4.55% 3.3g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	50% 19g	39.5% 15g	38g per day for Men 19-50 years
Protein	20% 11g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	20% 180μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	70% 280μg	22.5% 90μg	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	31% 28mg	30% 27mg	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	2% 0.3mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	116% 1.04mg	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	133% 10.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	28.6% 200mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.2% 934g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans vs Canned Carrots with Salt:

• 1 kilogram of Canned Green Snap Beans has 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 3.1 times more Vitamin B9 and 4 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 31 times more Vitamin A, 2.7 times more Vitamin B3, 3.7 times more Vitamin B6 and 24.7 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Canned Carrots with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B3 and Vitamin E
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans vs Canned Carrots with Salt:

• 1 kilogram of Canned Green Snap Beans has 1.5 times more Calcium, 1.7 times more Iron and 1.6 times more Magnesium than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 3.1 times more Copper, 2.8 times more Manganese, 1.9 times more Potassium, 121 times more Sodium and 1.3 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Canned Carrots with Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Zinc
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans has 13.2 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.3 times more Carbohydrate and 3.2 times more Sugars than Drained Solids of Canned Green Snap Beans without Salt .
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.