Comparing Nutrients in 1 kilogram Boiled Green Snap Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Green Snap Beans	Carrots	Recommended Dietary Allowance
Energy	12% 350kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	50% 36.3g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	84.2% 32g	73.7% 28g	38g per day for Men 19-50 years
Protein	33.8% 19g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Carrots	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.5% 330μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Carrots	Recommended Dietary Allowance
Calcium	44% 440mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 892g	24% 883g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Snap Beans have 1.7 times more Vitamin B2, 1.7 times more Vitamin B9, 1.6 times more Vitamin C and 3.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 26.1 times more Vitamin A, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Raw Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Green Snap Beans have 1.3 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium and 2 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.2 times more Potassium and 69 times more Sodium than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Snap Beans have 44.5 times more Omega 3 and 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Sugars than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Green Snap Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.