Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Canned Carrots with Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	3% 0.51g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	1.06% 0.77g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Refried 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	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.2% 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	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	4.25% 3.83mg	9.45% 8.5mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	20.3% 0.18mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	18% 0.41mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	15% 8.22μg	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	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.98% 110g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B3, 8.2 times more Vitamin E and 4.7 times more Vitamin K than Canned Refried Beans.
• While Canned Refried Beans contain 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Refried Beans have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Drained Canned Carrots with Salt as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Drained Canned Carrots with Salt have 1.6 times more Manganese than Canned Refried Beans.
• While Canned Refried Beans contain 2.3 times more Iron, 4.4 times more Magnesium, 3.8 times more Phosphorus, 1.8 times more Potassium, 14.5 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Canned Refried Beans have similar amounts of Calcium, Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Drained Canned Carrots with Salt have 4.6 times more Sugars than Canned Refried Beans.
• While Canned Refried Beans contain 3.6 times more Energy, 10.6 times more Fat, 17.5 times more Saturated Fat, 15.4 times more Omega 3, 4.6 times more Omega 6, 2.4 times more Carbohydrate, 2.5 times more Fiber and 7.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Canned Refried Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.