Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Green Snap Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.6% 0.44g	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	45% 32.6g	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	19% 14g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	47.4% 18g	71% 27g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	108% 1.4mg	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	82.5% 330μg	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	136% 122mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Green Snap Beans	Recommended Dietary Allowance
Calcium	31% 310mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	924% 416μg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25% 930g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS 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 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 Green Snap Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 17.5 times more Vitamin A and 1.8 times more Vitamin E than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 4.3 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9, 6.1 times more Vitamin C and 4.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Snap Beans 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 Green Snap Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Copper, 2.1 times more Manganese, 40 times more Sodium and 1.2 times more Zinc than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 2 times more Iron, 2.8 times more Magnesium and 1.9 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Green Snap Beans contain similar levels of Calcium, Potassium and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Snap Beans contains 8.6 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 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 Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.