Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	15.4% 11g	11.8% 8.53g	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	21.5% 8.16g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	309% 2781μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	21% 0.27mg	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	9.07% 36.3μg	26% 104μg	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	10% 9.07mg	20.7% 18.6mg	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% 3.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	29.7% 0.27mg	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	29.5% 2.36mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	56.8% 1.3mg	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	13% 91mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Green Snap Beans with Salt per 1 lb

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

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

• 1 pound of Canned Carrots with Liquids and Salt has 26.7 times more Vitamin A, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 18.3 times more Vitamin E than Cooked Frozen Green Snap Beans with Salt.
• While 1 lb of Boiled Frozen Green Snap Beans, drained with Salt contains 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B9, 2.1 times more Vitamin C and 3.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Cooked Frozen Green Snap Beans with Salt:

• 1 pound of Canned Carrots with Liquids and Salt has 1.7 times more Copper, 1.6 times more Manganese and 1.2 times more Zinc than Cooked Frozen Green Snap Beans with Salt.
• While 1 lb of Boiled Frozen Green Snap Beans, drained with Salt contains 1.4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Snap Beans with Salt contain similar levels of Potassium, Sodium and Water per one pound.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 1 lb of Boiled Frozen Green Snap Beans, drained with Salt contains 5.9 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Snap Beans with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.