Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Canned Carrots with Salt	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.12% 0.02g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	620% 5580μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	17.7% 0.23mg	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	118% 470μg	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	56.7% 51mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	25% 250mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	53.3% 0.48mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	91% 2.1mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25% 930g	23.5% 869g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Hyacinth-Young beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Boiled Hyacinth-Young 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 Boiled Hyacinth-Young beans:

• 1 kilogram of Canned Carrots with Salt has 79.7 times more Vitamin A, 2.5 times more Vitamin B5 and 4.9 times more Vitamin B6 than Boiled Hyacinth-Young beans.
• While 1 kg of Boiled and Drained Hyacinth-Young beans contains 3.1 times more Vitamin B1, 2.9 times more Vitamin B2, 5.2 times more Vitamin B9 and 1.9 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B6
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Boiled Hyacinth-Young beans:

• 1 kilogram of Canned Carrots with Salt has 2.2 times more Copper, 2.1 times more Manganese and 121 times more Sodium than Boiled Hyacinth-Young beans.
• While 1 kg of Boiled and Drained Hyacinth-Young beans contains 1.6 times more Calcium, 5.3 times more Magnesium, 2 times more Phosphorus, 1.5 times more Potassium, 4 times more Selenium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Hyacinth-Young beans contain similar levels of Iron and Water 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 kg of Boiled and Drained Hyacinth-Young beans contains 1.7 times more Carbohydrate and 4.6 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.