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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Carrots with Salt	Boiled Navy 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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	8.05% 1.3mg	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	21% 0.27mg	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	69.5% 278μg	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% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 7 ounces of Canned Carrots with Salt have more Sodium and 1.5 times more Water than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 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 Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Navy Beans 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 Canned Carrots with Salt have 6.7 times more Sugars than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 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 Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in seven ounces.