Comparing Nutrients in 1 kilogram Hyacinth-Young beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Energy	16% 460kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	60.8% 79g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	65.7% 47.6g	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	NA	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	37.5% 21g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	73% 0.95mg	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	155% 620μg	25% 100μg	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	143% 129mg	27.8% 25mg	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	34% 5.1mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	50% 500mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	82.2% 0.74mg	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	93% 7.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	74.3% 1.7mg	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	70% 490mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23.7% 879g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Hyacinth-Young beans versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hyacinth-Young beans vs Frozen Carrots:

• 1 kilogram of Hyacinth-Young beans has 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 16.5 times more Vitamin A, 3.4 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Carrots provide similar amounts of Vitamin B3, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Hyacinth-Young beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hyacinth-Young beans vs Frozen Carrots:

• 1 kilogram of Hyacinth-Young beans has 1.4 times more Calcium, 1.7 times more Iron, 3.3 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Selenium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.6 times more Copper and 34 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Carrots contain similar levels of Manganese, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth-Young beans has 2.7 times more Protein than Frozen Carrots.
• Both Hyacinth-Young beans and Frozen Carrots offer comparable quantities of Carbohydrate, Sugars and Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Hyacinth-Young beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.