Comparing Nutrients in 1 kilogram Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	33.2% 24g	34% 24.6g	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	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	81.6% 31g	47.4% 18g	38g per day for Men 19-50 years
Protein	25% 14g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	648% 5830μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	86% 1.12mg	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	45% 180μg	20% 80μg	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	42.2% 38mg	22.2% 20mg	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	19.3% 2.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21% 210mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	81.3% 6.5mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	53% 370mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B9, 1.9 times more Vitamin C and 1.9 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Vitamin B6 and 2.5 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.3 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.5 times more Calcium, 1.3 times more Potassium and 9.2 times more Sodium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Carrots with Liquids and Salt contain similar levels of Copper and Water per one kilogram.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.4 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Canned Carrots with Liquids and Salt.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Canned Carrots with Liquids and Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.