Comparing Nutrients in 1 pound Boiled French Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled French Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	20% 585kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	84% 109g	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	112% 42.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	57% 32g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled French 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	49% 0.59mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	85% 340μg	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	6.05% 5.44mg	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

	Boiled French Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	28.6% 286mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	61.2% 4.9mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	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	66% 463mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.16% 302g	11.4% 422g	3700g per day for Men 19-50 years

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

• Boiled French Beans have 7.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B5 and 8.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A and 2.3 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled French Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled French Beans have 2.5 times more Calcium, 1.7 times more Iron, 7 times more Magnesium, 4.3 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 40.3 times more Sodium and 1.4 times more Water than Boiled French Beans.
• Both Boiled French Beans and Drained Canned Carrots with Salt have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled French Beans have 5.2 times more Energy, 26.1 times more Omega 3, 4.3 times more Carbohydrate, 6.3 times more Fiber and 11 times more Protein than Drained Canned Carrots with Salt.
• Both Boiled French Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.