Comparing Nutrients in 7 ounces Boiled Navy Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	9.6% 278kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	8.46% 11g	130g per day for Men 19-50 years
Sugars	1% 0.73g	6.8% 4.92g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	55% 21g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	29% 16.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17% 0.22mg	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	69.5% 278μg	4.47% 18μg	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	2% 1.8mg	5.95% 5.36mg	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	0.13% 0.02mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	58.5% 4.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	39% 0.89mg	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	41% 286mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.42% 127g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Navy Beans versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Navy Beans vs Canned Carrots with Salt:

• 7 ounces of Boiled Navy Beans have 13.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B5, 1.2 times more Vitamin B6 and 15.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain more Vitamin A, 3 times more Vitamin C, 74 times more Vitamin E and 16.3 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Navy Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Navy Beans vs Canned Carrots with Salt:

• 7 ounces of Boiled Navy Beans have 2.8 times more Calcium, 2 times more Copper, 3.7 times more Iron, 6.6 times more Magnesium, 6 times more Phosphorus, 2.2 times more Potassium, 7.3 times more Selenium and 4 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain more Sodium and 1.5 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Carrots with Salt contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Navy Beans have 5.6 times more Energy, 16.1 times more Omega 3, 4.7 times more Carbohydrate, 7 times more Fiber and 12.9 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 6.7 times more Sugars than Boiled Navy Beans.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Navy Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in seven ounces.