Comparing Nutrients in 1 pound Canned Carrots with Salt VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	73.6% 96g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	41% 0.53mg	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	10.2% 41μg	116% 463μg	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	13.6% 12.2mg	6.55% 5.9mg	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	22.4% 3.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	124% 1.12mg	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	36.3% 2.9mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	102% 2.35mg	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	15.6% 109mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.46% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Boiled Great Northern Beans:

• Drained Canned Carrots with Salt have more Vitamin A and 2.1 times more Vitamin C than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 8.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5 and 11.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Great Northern Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Drained Canned Carrots with Salt as well as Boiled Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Boiled Great Northern Beans:

• Drained Canned Carrots with Salt have 121 times more Sodium and 1.3 times more Water than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 2.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 6.3 times more Magnesium, 6.9 times more Phosphorus, 2.2 times more Potassium, 10.3 times more Selenium and 3.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Great Northern Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Great Northern Beans contain 4.7 times more Energy, 7.6 times more Omega 3, 3.8 times more Carbohydrate, 4.7 times more Fiber and 13 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.