Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.3% 0.051g	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	7.03% 9.14g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	3.68% 2.66g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.54% 0.085mg	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	8.15% 32.6μg	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	3.15% 2.83mg	6.46% 5.8mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	9.3% 0.084mg	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	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	17.7% 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	4.05% 28.3mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Green Snap Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cooked Frozen Green Snap Beans with Salt 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 Cooked Frozen Green Snap Beans with Salt:

• 5 ounces of Canned Carrots with Liquids and Salt have 26.7 times more Vitamin A, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 18.3 times more Vitamin E than Cooked Frozen Green Snap Beans with Salt.
• While 5 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B9, 2.1 times more Vitamin C and 3.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt 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 Cooked Frozen Green Snap Beans with Salt:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Copper, 1.6 times more Manganese and 1.2 times more Zinc than Cooked Frozen Green Snap Beans with Salt.
• While 5 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 1.4 times more Calcium, 1.3 times more Iron, 2.1 times more Magnesium and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Snap Beans with Salt contain similar levels of Potassium, Sodium and Water per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 5 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 5.9 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Snap Beans with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.