Comparing Nutrients in 7 ounces Boiled White Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled White Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	9.5% 276kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	12% 15.7g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	g per day for Men 19-50 years
Fiber	33% 12.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.5% 0.19mg	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	40% 161μg	4.96% 20μg	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	0% 0mg	5.5% 4.96mg	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	12.4% 1.87mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	18% 179mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	16.3% 0.15mg	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	92% 7.34mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	14.8% 0.34mg	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	32% 224mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans VS Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled White Beans vs Frozen Carrots:

• 7 ounces of Boiled White Beans have 2.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B5, 8.1 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, 3.3 times more Vitamin B3, more Vitamin C and 5 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled White Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled White Beans vs Frozen Carrots:

• 7 ounces of Boiled White Beans have 2.5 times more Calcium, 3.9 times more Copper, 8.4 times more Iron, 5.3 times more Magnesium, 3.7 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 1.9 times more Selenium and 4.2 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 11.3 times more Sodium and 1.4 times more Water than Boiled White Beans.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Beans have 3.9 times more Energy, 4.1 times more Omega 3, 3.2 times more Carbohydrate, 1.9 times more Fiber and 12.5 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 14 times more Sugars than Boiled White Beans.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled White Beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in seven ounces.