Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Carrots with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	2.76% 2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.6% 0.15mg	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	3.2% 12.8μg	28.7% 115μg	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	4.25% 3.83mg	2.05% 1.84mg	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	7% 1.05mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	25% 0.23mg	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	11.3% 0.91mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	25% 0.58mg	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	4.86% 34mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Great Northern Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Canned Great Northern Beans:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 2.1 times more Vitamin C and 3.3 times more Vitamin K than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 7.9 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B5 and 9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Great Northern Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Canned Great Northern Beans:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Water than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 2.1 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 6.4 times more Magnesium, 5.7 times more Phosphorus, 2 times more Potassium, 10.3 times more Selenium, 1.5 times more Sodium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Great Northern Beans contain similar levels of Manganese per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.8 times more Sugars than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 4.6 times more Energy, 6.5 times more Omega 3, 3.8 times more Carbohydrate, 3.3 times more Fiber and 11.5 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in five ounces.