Comparing Nutrients in 1 kilogram Frozen Carrots VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Frozen Carrots	Green Snap Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	60.8% 79g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	% 15g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 3.6g	g per day for Men 19-50 years
Fiber	87% 33g	71% 27g	38g per day for Men 19-50 years
Protein	14% 7.8g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	789% 7100μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Green Snap Beans	Recommended Dietary Allowance
Calcium	36% 360mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55% 4.4mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	47% 330mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Carrots 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 Frozen Carrots vs Green Snap Beans:

• 1 kilogram of Frozen Carrots has 20.3 times more Vitamin A and 1.4 times more Vitamin E than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9, 4.9 times more Vitamin C and 2.4 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Snap Beans provide similar amounts of Vitamin B5 per one kilogram.
• Both Frozen Carrots, Unprepared 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 Frozen Carrots vs Green Snap Beans:

• 1 kilogram of Frozen Carrots has 11.3 times more Sodium and 1.4 times more Zinc than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 2.3 times more Iron, 2.1 times more Magnesium and 1.3 times more Manganese than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Snap Beans contain similar levels of Calcium, Copper, Phosphorus, Potassium and Water per one kilogram.
• Both Frozen Carrots, Unprepared as well as Raw Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Carrots has 1.5 times more Sugars and 1.2 times more Fiber than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 4.1 times more Omega 3 and 2.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Green Snap Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.