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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Yellow Beans with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	49.7% 1440kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	274% 104g	87% 33g	38g per day for Men 19-50 years
Protein	164% 92g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	62% 620mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	17% 630g	24.4% 903g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Beans with Salt versus 1 kg of Cooked Frozen Carrots 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 Cooked Frozen Carrots:

• 1 kilogram of Boiled Yellow Beans with Salt has 6.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.3 times more Vitamin C and 3.9 times more Vitamin K than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Cooked Frozen Carrots provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled Yellow Beans with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Beans with Salt vs Cooked Frozen Carrots:

• 1 kilogram of Boiled Yellow Beans with Salt has 1.8 times more Calcium, 2.3 times more Copper, 4.7 times more Iron, 6.7 times more Magnesium, 2.7 times more Manganese, 5.9 times more Phosphorus, 1.7 times more Potassium, 2.2 times more Selenium, 4.1 times more Sodium and 3 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Water than Boiled Yellow Beans with Salt.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Beans with Salt has 3.9 times more Energy, 4.8 times more Omega 3, 3.3 times more Carbohydrate, 3.2 times more Fiber and 15.8 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 12 times more Sugars than Boiled Yellow Beans with Salt.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled Yellow Beans with Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.