Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Pink Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Pink Beans with Salt	24%	3%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	215% 279g	130g per day for Men 19-50 years
Sugars	34% 24.6g	4.97% 3.6g	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	47.4% 18g	139% 53g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	135% 1.75mg	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	20% 80μg	420% 1680μg	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	22.2% 20mg	0% 0mg	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	48.7% 7.3mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	301% 2.7mg	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	65% 5.2mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	238% 5.5mg	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	28.6% 200mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	25% 930g	16.5% 612g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Pink Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Pink Beans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and 2.6 times more Vitamin K than Boiled Pink Beans with Salt.
• While 1 kg of Boiled Pink Beans with Salt contains 13.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 21 times more Vitamin B9 and 1.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Pink Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Pink Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Pink Beans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Water than Boiled Pink Beans with Salt.
• While 1 kg of Boiled Pink Beans with Salt contains 1.7 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 7.2 times more Magnesium, 8.3 times more Phosphorus, 2.9 times more Potassium, 3.5 times more Selenium and 3.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Pink Beans with Salt contain similar levels of Manganese and Sodium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 6.8 times more Sugars than Boiled Pink Beans with Salt.
• While 1 kg of Boiled Pink Beans with Salt contains 6.5 times more Energy, 12 times more Omega 3, 5.2 times more Carbohydrate, 2.9 times more Fiber and 15.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Pink Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.