Comparing Nutrients in 1 pound Canned Cranberry Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Canned Cranberry Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13% 376kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	75.2% 28.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	45% 25g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	87.3% 349μg	10.2% 41μg	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	4.03% 3.63mg	13.6% 12.2mg	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	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	52.4% 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	88% 7.03mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	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	55.7% 390mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry Beans VS Canned Carrots with Salt per 1 lb

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

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

• 1 pound of Canned Cranberry Beans has 2.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 8.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 2 times more Vitamin B6 and 3.4 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Canned Cranberry Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Cranberry Beans has 1.4 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 4 times more Magnesium, 3.6 times more Phosphorus, 1.5 times more Potassium, 7.8 times more Selenium, 1.4 times more Sodium and 3.2 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.3 times more Manganese than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Canned Carrots with Salt contain similar levels of Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Cranberry Beans has 3.3 times more Energy, 5 times more Omega 3, 2.7 times more Carbohydrate, 4.2 times more Fiber and 8.7 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Cranberry Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in one pound.