Comparing Nutrients in 1 pound Canned Beans VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	50% 36g	15.4% 11g	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	9.76% 7.08g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	39% 0.51mg	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	13.6% 54.4μg	9.07% 36.3μg	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	0% 0mg	10% 9.07mg	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	4.54% 0.68mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	52% 0.47mg	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	67.5% 5.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	88.7% 2.04mg	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	48% 336mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.83% 327g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Beans vs Canned Carrots with Liquids and Salt:

• Canned Beans with Salt have 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 122.6 times more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 4.9 times more Vitamin E and 12.3 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Beans with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Beans vs Canned Carrots with Liquids and Salt:

• Canned Beans with Salt have 1.4 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 3.7 times more Phosphorus, 1.3 times more Potassium, 12.5 times more Selenium, 1.4 times more Sodium and 7.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Manganese and 1.3 times more Water than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Beans with Salt have 4.1 times more Energy, 3.9 times more Carbohydrate, 3.2 times more Sugars, 2.3 times more Fiber and 8.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Beans with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.