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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Canned Carrots with Salt	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.7% 0.29g	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	20% 26g	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	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sprouted 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	78.5% 0.71mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	35.2% 0.81mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	5% 184g	4.25% 157g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Sprouted 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 Sprouted Navy Beans:

• 7 ounces of Canned Carrots with Salt have more Vitamin A than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 21.7 times more Vitamin B1, 7.2 times more Vitamin B2, 2.2 times more Vitamin B3, 6.1 times more Vitamin B5, 1.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 7 times more Vitamin C than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Raw Sprouted 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 Sprouted Navy Beans:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Calcium and 18.6 times more Sodium than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 3.4 times more Copper, 3 times more Iron, 12.6 times more Magnesium, 4.2 times more Phosphorus, 1.7 times more Potassium and 3.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sprouted Navy Beans contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Raw Sprouted Navy Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Navy Beans contain 2.7 times more Energy, 23.6 times more Omega 3, 2.4 times more Carbohydrate and 9.6 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 Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in seven ounces.