Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Broadbeans	Recommended Dietary Allowance
Energy	3.6% 104kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.24% 0.38g	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	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	21.5% 8.16g	44% 16.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	15.7% 0.2mg	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	37.4% 150μg	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	9.07% 8.16mg	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	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 Liquids and Salt	Canned Broadbeans	Recommended Dietary Allowance
Calcium	14% 141mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	55% 0.49mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	34.6% 145mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.85% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Canned Broadbeans :

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A and 2.5 times more Vitamin B6 than Canned Broadbeans .
• While Canned Broadbeans contain 1.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Broadbeans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Canned Broadbeans :

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Manganese than Canned Broadbeans .
• While Canned Broadbeans contain 1.9 times more Iron, 3.6 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium, 4.5 times more Selenium, 1.9 times more Sodium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Broadbeans have similar amounts of Calcium, Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Broadbeans contain 3.1 times more Energy, 2.3 times more Carbohydrate, 2.1 times more Fiber and 9.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Broadbeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.