Comparing Nutrients in 1 pound Canned Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	14.7% 426kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	50% 36g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 21.8g	% 15.6g	g per day for Men 19-50 years
Fiber	49% 18.6g	39.4% 15g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	15.4% 154mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.83% 327g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Beans vs Cooked Frozen Carrots:

• 1 pound of Canned Beans has 3.2 times more Vitamin B1 and 1.2 times more Vitamin B5 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 169.2 times more Vitamin A, more Vitamin C, 6.7 times more Vitamin E and 17 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Cooked Frozen Carrots provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Beans vs Cooked Frozen Carrots:

• 1 pound of Canned Beans has 1.8 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 8.3 times more Selenium, 5.8 times more Sodium and 6.5 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.5 times more Manganese and 1.3 times more Water than Canned Beans with Salt.
• Both Canned Beans and Cooked Frozen Carrots contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beans has 2.5 times more Energy, 2.7 times more Carbohydrate, 2 times more Sugars, 5.6 times more Fructose, 1.2 times more Fiber and 8.2 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.9 times more Omega 3 than Canned Beans with Salt.
• 1 pound of Canned Beans provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Canned Beans with Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.