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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned White Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.56% 0.095g	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	23% 30g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.57% 0.41g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned White 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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.18% 0.11mg	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	23% 92μg	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	0% 0mg	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	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned White Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	36.5% 0.33mg	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	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	31.7% 0.73mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.7% 99g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 3.4 times more Vitamin K than Canned White Beans.
• While Canned White Beans contain 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5 and 8.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned White Beans have similar amounts of Vitamin E per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned White 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 Canned White Beans:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Water than Canned White Beans.
• While Canned White Beans contain 2.4 times more Calcium, 2.3 times more Copper, 5.8 times more Iron, 5.7 times more Magnesium, 4.6 times more Phosphorus, 2.6 times more Potassium, 4 times more Selenium, 1.4 times more Sodium and 3.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned White Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 8.5 times more Sugars than Canned White Beans.
• While Canned White Beans contain 5 times more Energy, 7 times more Omega 3, 3.9 times more Carbohydrate, 2.7 times more Fiber and 12.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.