Comparing Nutrients in 1 pound Boiled Carrots VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Boiled Carrots	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	25.5% 33g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	15% 11g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	37% 14g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	429% 3865μg	294% 2644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	28% 0.36mg	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	16% 63.5μg	20.4% 81.6μg	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	18% 16.3mg	19% 17.2mg	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	31% 4.67mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	4.2% 168μg	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	19.3% 1.54mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	NA	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	19.4% 136mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 1 pound of Boiled Carrots has 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 3.6 times more Vitamin E than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 1 lb of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contains 1.3 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Boiled and Drained Carrots as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 1 pound of Boiled Carrots has 1.4 times more Calcium, 1.7 times more Potassium and 2.2 times more Sodium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 1 lb of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contains 6.1 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium and 2.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.4 times more Sugars than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 1 lb of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contains 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.