Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	90% 117g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	124% 47g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	44.3% 0.58mg	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	12.5% 50μg	155% 621μg	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	11.6% 10.4mg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	75% 0.68mg	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	30% 2.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	101% 2.3mg	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	20% 141mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	11% 410g	7.75% 287g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Small White Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Boiled Small White Beans with Salt:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans with Salt.
• While 1 lb of Boiled Small White Beans with Salt contains 7.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 12.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 pound of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Boiled Small White Beans with Salt:

• 1 pound of Cooked Frozen Carrots has 1.4 times more Water than Boiled Small White Beans with Salt.
• While 1 lb of Boiled Small White Beans with Salt contains 2.1 times more Calcium, 1.8 times more Copper, 5.4 times more Iron, 6.2 times more Magnesium, 3.1 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Selenium, 4 times more Sodium and 3.1 times more Zinc than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Small White Beans with Salt contains 3.8 times more Energy, 2.9 times more Omega 3, 3.3 times more Carbohydrate, 3.2 times more Fiber and 15.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in one pound.