Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Broadbeans	Recommended Dietary Allowance
Energy	12.8% 370kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	151% 197g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	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

	Cooked Frozen Carrots	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	35% 350mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	66.3% 5.3mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	24.4% 903g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Broadbeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Boiled Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Boiled Broadbeans :

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A, 7.7 times more Vitamin C, 50.5 times more Vitamin E and 4.7 times more Vitamin K than Boiled Broadbeans .
• While 1 kg of Boiled Broadbeans contains 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 9.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Broadbeans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Boiled Broadbeans :

• 1 kilogram of Cooked Frozen Carrots has 11.8 times more Sodium and 1.3 times more Water than Boiled Broadbeans .
• While 1 kg of Boiled Broadbeans contains 3.2 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 2.5 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium and 2.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Broadbeans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 3.7 times more Omega 3 and 2.2 times more Sugars than Boiled Broadbeans .
• While 1 kg of Boiled Broadbeans contains 3 times more Energy, 2.5 times more Carbohydrate, 1.6 times more Fiber and 13.1 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Boiled Broadbeans provide inadequate amounts of Omega 6 in one kilogram.