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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	14.4% 2.45g	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	159% 207g	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	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Hyacinth Beans	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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	28.5% 0.37mg	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	10% 40μg	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 Hyacinth Beans	Recommended Dietary Allowance
Calcium	31% 310mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	379% 3.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	210% 4.82mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	25% 930g	18.7% 691g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Boiled Hyacinth 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 Boiled Hyacinth Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 14.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.3 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Hyacinth Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Hyacinth 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 Boiled Hyacinth Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 34.3 times more Sodium and 1.3 times more Water than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 1.3 times more Calcium, 3.3 times more Copper, 8.8 times more Iron, 9.1 times more Magnesium, 6 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 9.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Hyacinth Beans contain similar levels of Manganese 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 Hyacinth Beans contains 5.1 times more Energy, 3.9 times more Carbohydrate and 14 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 Hyacinth Beans provide inadequate amounts of Omega 6 in one kilogram.