Comparing Nutrients in 1 kilogram Boiled Green Snap Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	12% 350kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	50% 36.3g	47.6% 34.5g	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	4.97% 3.6g	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	% 27g	g per day for Men 19-50 years
Fiber	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	33.8% 19g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	118% 1.53mg	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	82.5% 330μg	35% 140μg	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	108% 97mg	40% 36mg	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	30.7% 4.6mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	81.3% 6.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	67.4% 1.55mg	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	41.4% 290mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 892g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Green Snap Beans vs Boiled Carrots:

• Boiled and Drained Green Snap Beans have 2.2 times more Vitamin B2, 2.4 times more Vitamin B9, 2.7 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26.6 times more Vitamin A, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Green Snap Beans vs Boiled Carrots:

• Boiled and Drained Green Snap Beans have 1.5 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Potassium, 3.5 times more Selenium and 58 times more Sodium than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Boiled and Drained Carrots have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Snap Beans have 89 times more Omega 3 and 2.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Green Snap Beans and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.