Comparing Nutrients in 1 pound Green Snap Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.85% 141kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	24.3% 31.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	15% 8.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	37.4% 150μg	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	61.5% 55.3mg	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	12.4% 1.86mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	58.4% 4.67mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	88.7% 2.04mg	2.3mg per day for Men 19-50 years
Molybdenum	419% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	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	9.9% 1.1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 410g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Snap Beans versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Green Snap Beans vs Canned Carrots with Salt:

• 1 pound of Green Snap Beans has 4.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9, 4.5 times more Vitamin C and 4.4 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 15.9 times more Vitamin A and 1.8 times more Vitamin E than Raw Green Snap Beans.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Green Snap Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Snap Beans vs Canned Carrots with Salt:

• 1 pound of Green Snap Beans has 1.5 times more Calcium, 1.6 times more Iron, 3.1 times more Magnesium and 1.6 times more Phosphorus than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.5 times more Copper, 2.1 times more Manganese and 40.3 times more Sodium than Raw Green Snap Beans.
• Both Green Snap Beans and Canned Carrots with Salt contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Green Snap Beans as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 6.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 2.9 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Snap Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.