Comparing Nutrients in 1 pound Frozen Carrots VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Beans	18%	3%	79%

Macro Nutrients

	Frozen Carrots	Canned Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	73.8% 96g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	50% 36g	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	1.94% 1.4g	9.76% 7.08g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 21.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Beans	Recommended Dietary Allowance
Vitamin A	358% 3221μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	29.3% 0.38mg	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	11.3% 45.4μg	13.6% 54.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	73% 0.66mg	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	25% 2mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	21.5% 0.49mg	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	21.4% 150mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	11% 408g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Canned Beans per 1 lb

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

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

• 1 pound of Frozen Carrots has 142 times more Vitamin A, more Vitamin C, 3.8 times more Vitamin E and 22 times more Vitamin K than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 2.2 times more Vitamin B1 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Canned Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 1.6 times more Manganese and 1.3 times more Water than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 2 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 7.1 times more Selenium, 5 times more Sodium and 6.9 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Beans contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Beans with Salt contains 2.6 times more Energy, 2.7 times more Carbohydrate, 1.7 times more Sugars, 5 times more Fructose and 6.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Canned Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.