Comparing Nutrients in 1 pound Boiled French Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled French Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	20% 585kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	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	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	28.6% 286mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.16% 302g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled French Beans vs Frozen Carrots:

• Boiled French Beans have 3 times more Vitamin B1, 1.7 times more Vitamin B2 and 7.5 times more Vitamin B9 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A and 2.1 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Frozen Carrots, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled French Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled French Beans vs Frozen Carrots:

• Boiled French Beans have 1.8 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 11.3 times more Sodium and 1.4 times more Water than Boiled French Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled French Beans have 3.6 times more Energy, 16.9 times more Omega 3, 3 times more Carbohydrate, 2.8 times more Fiber and 9 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.5 times more Omega 6 than Boiled French Beans.
• Both Boiled French Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.