Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	34% 24.6g	36% 26g	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	18.8% 13.6g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	89.5% 34g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	48.5% 0.63mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	31% 310mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	73.3% 0.66mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	143% 3.3mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 930g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Microwaved All Styles Frozen Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Microwaved All Styles Frozen Green Snap Beans 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 Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 1.5 times more Vitamin B9, 5.5 times more Vitamin C and 5.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Copper, 1.4 times more Manganese and 80 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 2 times more Calcium, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus and 1.4 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 16.5 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.