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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Yellow Beans with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	49.7% 1440kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	194% 253g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	274% 104g	39.5% 15g	38g per day for Men 19-50 years
Protein	164% 92g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	203% 810μg	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	20% 18mg	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	62.7% 9.4mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	62% 620mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	310% 25mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	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	261% 1830mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	17% 630g	25% 930g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Yellow Beans with Salt has 10.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 9 times more Vitamin B9 and 1.3 times more Vitamin E than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 1.5 times more Vitamin C and 2.8 times more Vitamin K than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Yellow Beans with Salt 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 Boiled Yellow Beans with Salt vs Canned Carrots with Salt:

• 1 kilogram of Boiled Yellow Beans with Salt has 2.5 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 9.3 times more Magnesium, 7.6 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium and 4.1 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.5 times more Water than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Canned Carrots with Salt contain similar levels of Manganese and Sodium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Beans with Salt has 5.8 times more Energy, 19.3 times more Omega 3, 4.6 times more Carbohydrate, 6.9 times more Fiber and 14.3 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 7.3 times more Sugars than Boiled Yellow Beans with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Yellow Beans with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in one kilogram.