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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Young Broadbeans	Recommended Dietary Allowance
Energy	3.6% 104kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	3.2% 0.54g	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	41% 53g	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	50% 19g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	309% 2781μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	13.3% 0.17mg	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	109% 435μg	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	166% 150mg	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	Young Broadbeans	Recommended Dietary Allowance
Calcium	14% 141mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	37.3% 0.34mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	63% 1.45mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.93% 367g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 34.1 times more Vitamin A, 1.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 8.9 times more Vitamin B1, 4.1 times more Vitamin B2, 3.6 times more Vitamin B3, 12 times more Vitamin B9 and 16.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Young 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 Young Broadbeans:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Manganese and 4.8 times more Sodium than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 3.7 times more Iron, 4.2 times more Magnesium, 4.8 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Young Broadbeans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Young Broadbeans contain 3.1 times more Energy, 23.6 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Fiber and 9.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.