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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Carrots with Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	34.2% 25g	36% 26g	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	18.8% 13.6g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	89.5% 34g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	48.5% 0.63mg	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	22.5% 90μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.3% 7.4mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	25% 250mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	73.3% 0.66mg	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	80% 6.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	143% 3.3mg	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	34.3% 240mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 930g	24.3% 899g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Canned Carrots with Salt has 1.8 times more Vitamin B6 and 1.8 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B9, 4.1 times more Vitamin C and 5.9 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1

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

• 1 kilogram of Canned Carrots with Salt has 1.6 times more Copper, 1.4 times more Manganese and 80.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 2.4 times more Calcium, 1.3 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 12 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.