Comparing Nutrients in 1 pound Carrots VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	22.4% 29g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	20% 14.6g	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	3.44% 2.5g	9.07% 6.58g	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	% 2.68g	% 6.53g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 1.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	421% 3787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	53.3% 213μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	36.8% 33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	65.5% 1.5mg	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	22.7% 159mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Microwaved Green Snap Beans:

• Raw Carrots have 1.3 times more Vitamin B3 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.3 times more Vitamin B2 and 2.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 1 lb.

Comparing minerals per 1 pound for Carrots vs Microwaved Green Snap Beans:

• Raw Carrots have 23 times more Sodium than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.7 times more Calcium, 2 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Sugars than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 2.6 times more Fructose and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Fiber per 1 lb.
• Both Raw Carrots as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.