Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	8.43% 11g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.77g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.4% 0.75mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Refried Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Canned Refried Beans:

• 5 ounces of Cooked Frozen Carrots have more Vitamin A, 11.2 times more Vitamin E and 6.5 times more Vitamin K than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Canned Refried Beans:

• 5 ounces of Cooked Frozen Carrots have 1.2 times more Calcium than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 1.6 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 9.7 times more Selenium, 6.3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 7.6 times more Sugars than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 2.4 times more Energy, 3 times more Fat, 3.8 times more Omega 3, 1.8 times more Carbohydrate and 8.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein