Comparing Nutrients in 5 ounces Great Northern Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Great Northern Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	16.6% 481kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	8.43% 11g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	75.3% 28.6g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	55.3% 31g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	9.16% 0.12mg	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	171% 683μg	3.9% 15.6μg	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	8.35% 7.5mg	3.62% 3.26mg	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	2.08% 0.31mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	25% 248mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	13% 0.12mg	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	97% 7.75mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	10.3% 0.24mg	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	91% 634mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Great Northern Beans versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Great Northern Beans vs Cooked Frozen Carrots:

• 5 ounces of Great Northern Beans have 21.8 times more Vitamin B1, 6.4 times more Vitamin B2, 4.7 times more Vitamin B3, 6.3 times more Vitamin B5, 5.3 times more Vitamin B6, 43.8 times more Vitamin B9 and 2.3 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 4.6 times more Vitamin E and 2.3 times more Vitamin K than Raw Great Northern Beans.
• 5 ounces of Great Northern Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Great Northern Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Great Northern Beans vs Cooked Frozen Carrots:

• 5 ounces of Great Northern Beans have 5 times more Calcium, 10.2 times more Copper, 10.3 times more Iron, 17.2 times more Magnesium, 8.5 times more Manganese, 14.4 times more Phosphorus, 7.2 times more Potassium, 21.5 times more Selenium and 6.6 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 4.2 times more Sodium and 8.4 times more Water than Raw Great Northern Beans.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Great Northern Beans have 9.2 times more Energy, 4.8 times more Omega 3, 8.1 times more Carbohydrate, 6.1 times more Fiber and 37.7 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Sugars than Raw Great Northern Beans.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Great Northern Beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in five ounces.