Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	In Pod Fava Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	18% 13g	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	6.7% 2.55g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	97% 869μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.3% 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	2.83% 11.3μg	52.4% 210μg	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	3.15% 2.83mg	5.83% 5.24mg	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	6.9% 1.03mg	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	63.3% 0.57mg	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	9.2% 0.74mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	40.7% 0.94mg	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	4.05% 28.3mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS In Pod Fava Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs In Pod Fava Beans:

• 5 ounces of Canned Carrots with Liquids and Salt have 36.1 times more Vitamin A than In Pod Fava Beans.
• While 5 oz of Raw In Pod Fava Beans contain 7 times more Vitamin B1, 10.7 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5, 18.5 times more Vitamin B9, 1.9 times more Vitamin C, 1.6 times more Vitamin E and 4.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and In Pod Fava Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs In Pod Fava Beans:

• 5 ounces of Canned Carrots with Liquids and Salt have 9.6 times more Sodium and 1.3 times more Water than In Pod Fava Beans.
• While 5 oz of Raw In Pod Fava Beans contain 3.9 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 1.5 times more Manganese, 6.5 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and In Pod Fava Beans contain similar levels of Calcium per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw In Pod Fava Beans contain 3.8 times more Energy, 3.3 times more Carbohydrate, 3.7 times more Sugars, 4.2 times more Fiber and 13.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.