Comparing Nutrients in 1 pound Boiled Great Northern Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans	27%	3%	70%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Great Northern Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	18.5% 535kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	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	73.6% 96g	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	83.6% 31.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern 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	59.7% 0.72mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	116% 463μg	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	6.55% 5.9mg	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 Great Northern Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	31% 308mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	121% 9.66mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	107% 748mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.46% 313g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Great Northern Beans VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Great Northern Beans versus 1 lb of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Great Northern Beans has 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 10.2 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A and 1.9 times more Vitamin C than Boiled Great Northern Beans.
• 1 pound of Boiled Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Great Northern Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Great Northern Beans has 1.9 times more Calcium, 3.3 times more Copper, 4.8 times more Iron, 4.2 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 1.7 times more Potassium, 5.9 times more Selenium and 2.7 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 34 times more Sodium and 1.3 times more Water than Boiled Great Northern Beans.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Great Northern Beans has 3.3 times more Energy, 4.9 times more Omega 3, 2.7 times more Carbohydrate, 2.1 times more Fiber and 10.7 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Great Northern Beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in one pound.