Comparing Nutrients in 1 pound Green Snap Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Green Snap Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	4.85% 141kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	24.3% 31.6g	27% 35g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 15.6g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	15% 8.3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	37.4% 150μg	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	61.5% 55.3mg	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	12.4% 1.86mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	16.8% 168mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	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	9.9% 1.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Cooked Frozen Carrots per 1 lb

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

• 1 pound of Green Snap Beans has 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3 times more Vitamin B9, 5.3 times more Vitamin C and 3.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 24.2 times more Vitamin A and 2.5 times more Vitamin E than Raw Green Snap Beans.
• Both Raw Green Snap 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 Green Snap Beans vs Cooked Frozen Carrots:

• 1 pound of Green Snap Beans has 1.9 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese and 1.2 times more Phosphorus than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 9.8 times more Sodium and 1.5 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Cooked Frozen Carrots contain similar levels of Calcium, Copper, Potassium and Water per one pound.
• Both Raw Green Snap Beans as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 1.6 times more Omega 3 and 3.2 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.3 times more Sugars than Raw Green Snap Beans.
• Both Green Snap Beans and Cooked Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Green Snap Beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.