Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Canned Carrots with Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	21.2% 3.6g	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	104% 136g	130g per day for Men 19-50 years
Sugars	34.2% 25g	7.45% 5.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	39.5% 15g	97% 37g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	79.2% 1.03mg	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	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	30% 27mg	66.7% 60mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	25% 250mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	143% 1.3mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	126% 2.9mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	25% 930g	21% 778g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Canned Refried 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 Canned Refried Beans:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 1.5 times more Vitamin B3, 8.2 times more Vitamin E and 4.7 times more Vitamin K than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Refried Beans provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Canned Refried Beans:

• 1 kilogram of Canned Carrots with Salt has 1.6 times more Manganese than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 2.3 times more Iron, 4.4 times more Magnesium, 3.8 times more Phosphorus, 1.8 times more Potassium, 14.5 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Refried Beans contain similar levels of Calcium, Copper 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 kilogram of Canned Carrots with Salt has 4.6 times more Sugars than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 3.6 times more Energy, 10.6 times more Fat, 15.4 times more Omega 3, 4.6 times more Omega 6, 2.4 times more Carbohydrate, 2.5 times more Fiber and 7.8 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein