Comparing Nutrients in 7 ounces Canned Baked Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Baked Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	7.2% 208kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	21.3% 15.4g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	28.7% 11g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.53g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.4% 0.3mg	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	12% 47.6μg	6.95% 27.8μg	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	6.84% 6.15mg	7.94% 7.14mg	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	2% 0.3mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	7.2% 0.58mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	29.5% 206mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Baked Beans vs Boiled Carrots:

• Canned Baked Beans no Salt have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 170.4 times more Vitamin A, 1.5 times more Vitamin B3, 6.9 times more Vitamin E and 17.1 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Canned Baked Beans no Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Baked Beans vs Boiled Carrots:

• Canned Baked Beans no Salt have 1.7 times more Calcium, 12.1 times more Copper, 3.2 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 6.4 times more Selenium and 7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 58 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Boiled and Drained Carrots have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Baked Beans no Salt have 3 times more Energy, 78 times more Omega 3, 2.5 times more Carbohydrate, 2.3 times more Sugars, 1.8 times more Fiber and 6.3 times more Protein than Boiled and Drained Carrots.
• Both Canned Baked Beans no Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.