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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	32% 42g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	36.6% 14g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.23mg	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	4.47% 18μg	50.6% 202μg	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	5.95% 5.36mg	2.87% 2.58mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	54.5% 0.49mg	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	16% 1.27mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	44.7% 1.03mg	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	6.8% 47.6mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	5% 184g	3.7% 137g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have more Vitamin A and 2.1 times more Vitamin C than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 8.8 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5 and 11.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Great Northern Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Drained Canned Carrots with Salt as well as Boiled Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Drained Canned Carrots with Salt have 121 times more Sodium and 1.3 times more Water than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 2.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 6.3 times more Magnesium, 6.9 times more Phosphorus, 2.2 times more Potassium, 10.3 times more Selenium and 3.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled Great Northern Beans have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Great Northern Beans contain 4.7 times more Energy, 7.6 times more Omega 3, 3.8 times more Carbohydrate, 4.7 times more Fiber and 13 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.