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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Great Northern Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.2% 0.37g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	4.4% 3.2g	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	6.7% 2.55g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	48.7% 0.63mg	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	171% 683μg	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	8.35% 7.5mg	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	6.9% 1.03mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Great Northern Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	132% 1.2mg	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	97% 7.75mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	87.7% 2mg	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	91% 634mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	58% 1966mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.41% 15g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 3.3 times more Vitamin E and 1.6 times more Vitamin K than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 34.4 times more Vitamin B1, 8.8 times more Vitamin B2, 4.6 times more Vitamin B3, 7.9 times more Vitamin B5, 4 times more Vitamin B6, 60.3 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Carrots Solids and Liquids with Salt have 17.1 times more Sodium and 8.7 times more Water than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 5.6 times more Calcium, 8.1 times more Copper, 10.5 times more Iron, 21 times more Magnesium, 3.2 times more Manganese, 22.4 times more Phosphorus, 8 times more Potassium, 32.3 times more Selenium and 8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Raw Great Northern Beans contain 14.7 times more Energy, 8.1 times more Fat, 14.2 times more Saturated Fat, 26.6 times more Omega 3, 4.7 times more Omega 6, 11.6 times more Carbohydrate, 11.2 times more Fiber and 37.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Great Northern Beans have similar amounts of Sugars per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.