Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Frozen Beans,Young Pinto with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%

Macro Nutrients

	Canned Carrots with Salt	Cooked Frozen Beans,Young Pinto with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.36% 0.12g	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	1.16% 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	47% 61.3g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Frozen Beans,Young Pinto with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	7.84% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29.6% 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	17% 67.5μg	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	1.54% 1.4mg	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	Cooked Frozen Beans,Young Pinto with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	19.4% 0.17mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	42.5% 0.98mg	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	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5% 184g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Frozen Beans,Young Pinto with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cooked Frozen Beans,Young Pinto with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cooked Frozen Beans,Young Pinto with Salt:

• 7 ounces of Canned Carrots with Salt have 3.9 times more Vitamin C than Cooked Frozen Beans,Young Pinto with Salt.
• While 7 oz of Boiled Frozen Beans,Young Pinto, drained with Salt contain 15.2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Beans,Young Pinto with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Frozen Beans,Young Pinto with Salt have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Boiled Frozen Beans,Young Pinto, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cooked Frozen Beans,Young Pinto with Salt:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Water than Cooked Frozen Beans,Young Pinto with Salt.
• While 7 oz of Boiled Frozen Beans,Young Pinto, drained with Salt contain 2.1 times more Calcium, 4.2 times more Iron, 6.8 times more Magnesium, 4.2 times more Phosphorus, 3.6 times more Potassium, 3.5 times more Selenium, 1.3 times more Sodium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Beans,Young Pinto with Salt contain similar levels of Copper and 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 oz of Boiled Frozen Beans,Young Pinto, drained with Salt contain 6.5 times more Energy, 16.1 times more Omega 3, 5.6 times more Carbohydrate, 3.6 times more Fiber and 14.5 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 Frozen Beans,Young Pinto, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.