Comparing Nutrients in 7 ounces Canned Shellie Beans with Liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Shellie Beans with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	9.45% 12.3g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	17.8% 6.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.54% 0.41mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	8.93% 35.7μg	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	0.4% 0.06mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	24.6% 1.96mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	8.5% 59.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Shellie Beans with Liquids vs Boiled Carrots:

• Canned Shellie Beans Solids and Liquids have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 77.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 34.3 times more Vitamin E and 1.7 times more Vitamin K than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Boiled and Drained Carrots have similar amounts of Vitamin C per 7 oz.
• Both Canned Shellie Beans Solids and Liquids 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 Shellie Beans with Liquids vs Boiled Carrots:

• Canned Shellie Beans Solids and Liquids have 4.7 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 3 times more Selenium, 5.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Potassium than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Boiled and Drained Carrots have similar amounts of Calcium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Shellie Beans Solids and Liquids have 71 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate and 5.5 times more Sugars than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 7 oz.
• Both Canned Shellie Beans Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.