Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	7.93% 230kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.9% 1.34g	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	104% 135g	130g per day for Men 19-50 years
Sugars	34% 24.6g	8.4% 6.1g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	124% 47g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Refried Beans, fat-free	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	87% 1.13mg	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	143% 570μg	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	10% 9mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	31% 310mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	181% 1.63mg	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	203% 16mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	142% 3.26mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25% 930g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Refried Beans, fat-free per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 1.8 times more Vitamin B2, 2.2 times more Vitamin C, 18.3 times more Vitamin E and 4.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B5 and 7.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Refried Beans, fat-free provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Manganese than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 1.6 times more Copper, 3.1 times more Iron, 4.2 times more Magnesium, 5.6 times more Phosphorus, 2 times more Potassium, 14.3 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Refried Beans, fat-free contain similar levels of Calcium and Water 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 4 times more Sugars than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 3.4 times more Energy, 19.1 times more Omega 3, 2.5 times more Carbohydrate, 2.6 times more Fiber and 9.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in one kilogram.