Comparing Nutrients in 1 pound Cranberry Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cranberry Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	52.4% 1520kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	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	210% 272g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	295% 112g	39.4% 15g	38g per day for Men 19-50 years
Protein	187% 104g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.4mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	685% 2740μg	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	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	57.6% 576mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	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	283% 22.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	241% 1687mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	178% 6042mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	11% 410g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cranberry 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 Cranberry Beans vs Cooked Frozen Carrots:

• 1 pound of Cranberry Beans has 24.9 times more Vitamin B1, 5.8 times more Vitamin B2, 3.5 times more Vitamin B3, 4.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 54.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• 1 pound of Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cranberry Beans 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 Cranberry Beans vs Cooked Frozen Carrots:

• 1 pound of Cranberry Beans has 3.6 times more Calcium, 9.7 times more Copper, 9.4 times more Iron, 14.2 times more Magnesium, 5.5 times more Manganese, 12 times more Phosphorus, 6.9 times more Potassium, 21.2 times more Selenium and 10.4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 9.8 times more Sodium and 7.3 times more Water than Raw Cranberry Beans.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cranberry Beans has 9.1 times more Energy, 5.5 times more Omega 3, 7.8 times more Carbohydrate, 7.5 times more Fiber and 39.7 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Cranberry Beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.