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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	25% 32.7g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	39.5% 15g	47.4% 18g	38g per day for Men 19-50 years
Protein	13% 7.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	27.8% 1.4mg	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	65% 260μg	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	24.4% 22mg	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	1.33% 0.2mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	29% 290mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	128% 10mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	25.7% 180mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	128% 1920mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25.7% 951g	25% 930g	3700g per day for Men 19-50 years

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

• Canned Green Snap Beans Solids and Liquids with Salt have 3.3 times more Vitamin B9 and 3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 47.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 36.5 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin C per 1 kg.
• Both Canned Green Snap Beans Solids and Liquids with Salt 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 Canned Green Snap Beans with Liquids and Salt vs Canned Carrots with Liquids and Salt:

• Canned Green Snap Beans Solids and Liquids with Salt have 2 times more Iron, 1.4 times more Magnesium and 1.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Copper, 2.2 times more Manganese and 1.9 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Phosphorus, Sodium and Water per 1 kg.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Snap Beans Solids and Liquids with Salt have 6.9 times more Omega 3 and 1.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Carbohydrate and 2 times more Sugars than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.