Comparing Nutrients in 5 ounces Hyacinth-Young beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	8.6% 11g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	10.4% 0.13mg	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	22% 88μg	3.54% 14μg	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	20.3% 18.3mg	3.94% 3.54mg	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	4.8% 0.72mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.4% 25.7μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.1% 71mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	11.7% 0.1mg	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	13% 1.05mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	10.5% 0.24mg	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	9.92% 69.5mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Hyacinth-Young beans vs Frozen Carrots:

• 5 ounces of Hyacinth-Young beans have 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 16.5 times more Vitamin A, 3.4 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Carrots provide similar amounts of Vitamin B3, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Hyacinth-Young beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hyacinth-Young beans vs Frozen Carrots:

• 5 ounces of Hyacinth-Young beans have 1.4 times more Calcium, 1.7 times more Iron, 3.3 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Selenium than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.6 times more Copper and 34 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Carrots contain similar levels of Manganese, Potassium, Zinc and Water per five ounces.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hyacinth-Young beans have 2.7 times more Protein than Frozen Carrots.
• Both Hyacinth-Young beans and Frozen Carrots offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Hyacinth-Young beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.