Comparing Nutrients in 1 pound Boiled French Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled French Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	20% 585kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	84% 109g	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	112% 42.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	57% 32g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled French 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	49% 0.59mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	85% 340μg	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	6.05% 5.44mg	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

	Boiled French Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	28.6% 286mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	61.2% 4.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	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	66% 463mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	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	26.4% 2.9mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.16% 302g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Cooked Frozen Carrots per 1 lb

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

• 1 pound of Boiled French Beans has 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A and 1.9 times more Vitamin C than Boiled French Beans.
• 1 pound of Boiled French Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled French 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 Boiled French Beans vs Cooked Frozen Carrots:

• 1 pound of Boiled French Beans has 1.8 times more Calcium, 1.4 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 1.8 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 9.8 times more Sodium and 1.4 times more Water than Boiled French Beans.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled French Beans has 3.5 times more Energy, 6.5 times more Omega 3, 3.1 times more Carbohydrate, 2.8 times more Fiber and 12.2 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled French Beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.