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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Microwaved Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	20% 14.5g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	39.5% 15g	38g per day for Men 19-50 years
Protein	41.3% 23g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	118% 470μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81% 73mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	104% 8.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	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	70% 490mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	25% 930g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Microwaved 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 Microwaved Green Snap Beans vs Canned Carrots with Salt:

• 1 kilogram of Microwaved Green Snap Beans has 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 5.2 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Carrots with Salt.
• Both Microwaved Green Snap Beans and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1

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

• 1 kilogram of Microwaved Green Snap Beans has 2.2 times more Calcium, 1.3 times more Iron, 3.5 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.4 times more Manganese and 80.7 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Canned Carrots with Salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Green Snap Beans has 1.3 times more Sugars, 2.3 times more Fiber and 3.6 times more Protein than Canned Carrots with Salt.
• Both Microwaved Green Snap Beans and Canned Carrots with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Microwaved Green Snap Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy in one kilogram.