Comparing Nutrients in 1 pound Hyacinth-Young beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Hyacinth-Young beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	27% 35g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	25.5% 18.5g	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	NA	1.75% 1.27g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	17% 9.53g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	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	70.3% 281μg	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	65% 58.5mg	11.6% 10.4mg	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	15.4% 2.3mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	22.7% 227mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	41.3% 0.37mg	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	42% 3.36mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	33% 0.76mg	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	31.8% 222mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Hyacinth-Young beans versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hyacinth-Young beans vs Cooked Frozen Carrots:

• 1 pound of Hyacinth-Young beans has 2.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 5.6 times more Vitamin B9, 5.6 times more Vitamin C and 1.3 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 19.7 times more Vitamin A, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin E than Raw Hyacinth-Young beans.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth-Young beans vs Cooked Frozen Carrots:

• 1 pound of Hyacinth-Young beans has 1.4 times more Calcium, 1.4 times more Iron, 3.6 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Selenium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.7 times more Copper and 29.5 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Cooked Frozen Carrots contain similar levels of Zinc and 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 Hyacinth-Young beans has 3.6 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 6.3 times more Omega 3 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Cooked Frozen Carrots offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• 1 pound of Hyacinth-Young beans provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Hyacinth-Young beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.