Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Boiled Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Canned Carrots with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	151% 197g	130g per day for Men 19-50 years
Sugars	34.2% 25g	25% 18g	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	39.5% 15g	142% 54g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	620% 5580μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	55.4% 0.72mg	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	260% 1040μg	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	30% 27mg	3.33% 3mg	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	49.3% 7.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	288% 2.6mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	183% 4.2mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	92% 10mg	11mg per day for Men 19-50 years
Water	25% 930g	19.3% 715g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Boiled Broadbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Boiled Broadbeans with Salt:

• 1 kilogram of Canned Carrots with Salt has 558 times more Vitamin A, 1.6 times more Vitamin B6, 9 times more Vitamin C, 37 times more Vitamin E and 3.4 times more Vitamin K than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 5.4 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3 and 11.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Broadbeans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled Broadbeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Boiled Broadbeans with Salt:

• 1 kilogram of Canned Carrots with Salt has 1.3 times more Water than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 1.4 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 5.4 times more Magnesium, 5.2 times more Phosphorus, 1.5 times more Potassium, 6.5 times more Selenium and 3.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Broadbeans 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 Canned Carrots with Salt has 1.4 times more Sugars than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 4.4 times more Energy, 3.5 times more Carbohydrate, 3.6 times more Fiber and 11.9 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.