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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	8.82% 1.5g	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	199% 258g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	274% 104g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Small White 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	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	98% 1.27mg	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	343% 1370μg	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	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 Liquids and Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	166% 1.5mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	222% 5.1mg	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	28.6% 200mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	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	99% 11mg	11mg per day for Men 19-50 years
Water	25% 930g	17% 632g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Small White 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 Small White 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 Small White Beans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans with Salt.
• While 1 kg of Boiled Small White Beans with Salt contains 12.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B5 and 17.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Small White 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 Small White Beans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Water than Boiled Small White Beans with Salt.
• While 1 kg of Boiled Small White Beans with Salt contains 2.4 times more Calcium, 1.4 times more Copper, 5.5 times more Iron, 7.6 times more Magnesium, 8.5 times more Phosphorus, 2.7 times more Potassium, 3.3 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Small White 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 kg of Boiled Small White Beans with Salt contains 6.2 times more Energy, 15.8 times more Omega 3, 4.8 times more Carbohydrate, 5.8 times more Fiber and 15.5 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 Small White Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.