Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Energy	5.8% 168kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	9.63% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	3.38% 2.45g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 2.45g	g per day for Men 19-50 years
Fiber	39.4% 15g	44% 16.8g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Refried Beans	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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	36% 0.47mg	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	12.5% 50μg	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	30.2% 27.2mg	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	30.5% 4.6mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Calcium	16% 159mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	65% 0.59mg	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	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	57% 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	20% 141mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11% 410g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Refried Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Carrots vs Canned Refried Beans:

• 1 pound of Cooked Frozen Carrots has more Vitamin A, 11.2 times more Vitamin E and 6.5 times more Vitamin K than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 2.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Canned Refried Beans:

• 1 pound of Cooked Frozen Carrots has 1.2 times more Calcium than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 1.6 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 9.7 times more Selenium, 6.3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 7.6 times more Sugars than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 2.4 times more Energy, 3 times more Fat, 3.8 times more Omega 3, 1.8 times more Carbohydrate and 8.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein