Comparing Nutrients in 5 ounces Frozen Carrots VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Frozen Carrots	Kidney Beans	Recommended Dietary Allowance
Energy	1.76% 51kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.2% 1.18g	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	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.5% 0.25g	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	65.4% 85g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	4.36% 3.16g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Kidney 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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	151% 1.36mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	63% 1.45mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	58.6% 1993mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Kidney Beans:

• 5 ounces of Frozen Carrots have more Vitamin A and 2.6 times more Vitamin E than Kidney Beans.
• While 5 oz of Raw All Types Kidney Beans contain 12 times more Vitamin B1, 5.9 times more Vitamin B2, 4.4 times more Vitamin B3, 4.2 times more Vitamin B5, 4.2 times more Vitamin B6, 39.4 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Kidney Beans provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Kidney Beans:

• 5 ounces of Frozen Carrots have 2.8 times more Sodium and 7.7 times more Water than Kidney Beans.
• While 5 oz of Raw All Types Kidney Beans contain 4 times more Calcium, 12.9 times more Copper, 18.6 times more Iron, 11.7 times more Magnesium, 6 times more Manganese, 12.3 times more Phosphorus, 6 times more Potassium, 4.6 times more Selenium and 8.5 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 2.1 times more Sugars than Kidney Beans.
• While 5 oz of Raw All Types Kidney Beans contain 9.3 times more Energy, 16.4 times more Omega 3, 7.6 times more Carbohydrate, 7.5 times more Fiber and 30.2 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 Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in five ounces.