Comparing Nutrients in 1 pound Canned Carrots with Salt VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
White Beans	27%	2%	71%

Macro Nutrients

	Canned Carrots with Salt	White Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	5.3% 0.9g	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	210% 273g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	13.2% 9.57g	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	181% 69g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	White 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	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	111% 1.44mg	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	440% 1760μg	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	0% 0mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	White Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	109% 1089mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	496% 4.46mg	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	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	354% 8.15mg	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	195% 1365mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	239% 8142mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.4% 51.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Carrots with Salt has more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 1.8 times more Vitamin K than White Beans.
• While 1 lb of Raw White Beans contains 24.3 times more Vitamin B1, 4.9 times more Vitamin B2, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 43.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Salt has 15.1 times more Sodium and 8.2 times more Water than White Beans.
• While 1 lb of Raw White Beans contains 9.6 times more Calcium, 9.5 times more Copper, 16.3 times more Iron, 23.8 times more Magnesium, 4 times more Manganese, 12.5 times more Phosphorus, 10 times more Potassium, 32 times more Selenium and 14.1 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw White Beans contains 13.3 times more Energy, 15.1 times more Omega 3, 10.9 times more Carbohydrate, 10.1 times more Fiber and 36.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw White Beans provide inadequate amounts of Omega 6 in one pound.