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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Broadbeans with Salt	27%	3%	70%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	8.94% 1.52g	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	151% 197g	130g per day for Men 19-50 years
Sugars	34% 24.6g	25% 18g	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	142% 54g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	55.4% 0.72mg	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	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Broadbeans with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	288% 2.6mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	183% 4.2mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	92% 10mg	11mg per day for Men 19-50 years
Water	25% 930g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Broadbeans 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 Broadbeans 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 Broadbeans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 1.6 times more Vitamin B6, 6.7 times more Vitamin C, 36.5 times more Vitamin E and 3.4 times more Vitamin K than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 13 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Broadbeans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Broadbeans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Broadbeans 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 Broadbeans with Salt:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.3 times more Water than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 2.5 times more Copper, 2.9 times more Iron, 4.8 times more Magnesium, 6.3 times more Phosphorus, 1.5 times more Potassium, 6.5 times more Selenium and 3.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Broadbeans with Salt contain similar levels of Calcium, 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 1.4 times more Sugars than Boiled Broadbeans with Salt.
• While 1 kg of Boiled Broadbeans with Salt contains 4.8 times more Energy, 3.7 times more Carbohydrate, 3 times more Fiber and 13.1 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Broadbeans with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.