Comparing Nutrients in 1 pound Frozen Carrots VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Small White Beans	25%	3%	72%

Macro Nutrients

	Frozen Carrots	Small White Beans	Recommended Dietary Allowance
Energy	5.63% 163kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	7.36% 1.25g	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	217% 282g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	297% 113g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Small White Beans	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	153% 2mg	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	438% 1751μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Small White Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	320% 2.9mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	252% 5.8mg	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	288% 2018mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	206% 6994mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	11% 408g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Small White Beans per 1 lb

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

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

• 1 pound of Frozen Carrots has more Vitamin A and more Vitamin C than Small White Beans.
• While 1 lb of Raw Small White Beans contains 16.9 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 38.6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 1 pound of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Raw Small White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Small White Beans:

• 1 pound of Frozen Carrots has 5.7 times more Sodium and 7.7 times more Water than Small White Beans.
• While 1 lb of Raw Small White Beans contains 4.8 times more Calcium, 8.6 times more Copper, 17.6 times more Iron, 15.3 times more Magnesium, 7.5 times more Manganese, 13.5 times more Phosphorus, 6.6 times more Potassium, 18.3 times more Selenium and 8.5 times more Zinc than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Small White Beans contains 9.3 times more Energy, 13.6 times more Omega 3, 7.9 times more Carbohydrate, 7.5 times more Fiber and 27.1 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one pound.