Comparing Nutrients in 5 ounces Frozen Carrots VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Frozen Carrots	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	1.76% 51kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.76% 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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	11.6% 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	3.54% 14μg	28.7% 115μg	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	3.94% 3.54mg	2.05% 1.84mg	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	5.4% 0.81mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	25% 0.23mg	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	7.8% 0.62mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	25% 0.58mg	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	6.7% 46.8mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Canned Great Northern Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Canned Great Northern Beans:

• 5 ounces of Frozen Carrots have more Vitamin A, 1.9 times more Vitamin C and 5.9 times more Vitamin K than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 8.1 times more Vitamin B9 and 1.4 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Great Northern Beans provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Canned Great Northern Beans:

• 5 ounces of Frozen Carrots have 1.3 times more Water than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 1.5 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 4.3 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 5.9 times more Selenium, 5.4 times more Sodium and 2 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 3.4 times more Sugars than Canned Great Northern Beans.
• While 5 oz of Canned Great Northern Beans contain 3.2 times more Energy, 4.2 times more Omega 3, 2.7 times more Carbohydrate, 1.5 times more Fiber and 9.4 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in five ounces.