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

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Yellow 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	2.16% 2.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	58.3% 75.8g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	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	73.7% 28g	39.5% 15g	38g per day for Men 19-50 years
Protein	32% 18g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	37.5% 150μg	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	143% 129mg	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	3.33% 0.5mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	375% 450μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	108% 8.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	45.7% 320mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	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	2% 30mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.3% 899g	25% 930g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Yellow Snap Beans has 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B9, 4.8 times more Vitamin C and 4.6 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 79.7 times more Vitamin A, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 14.8 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Yellow Snap Beans has 1.7 times more Calcium, 1.3 times more Iron, 2.8 times more Magnesium and 1.3 times more Phosphorus than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.1 times more Copper and 80.7 times more Sodium than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Canned Carrots with Salt contain similar levels of Manganese, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Unprepared Frozen Yellow Snap Beans 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 Frozen Yellow Snap Beans has 6 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Canned Carrots with Salt.
• Both Frozen Yellow Snap Beans and Canned Carrots with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Unprepared Frozen Yellow Snap Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.