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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Canned Carrots with Salt	Boiled Small White Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.75% 0.3g	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	39.4% 51.2g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Small White 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	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19.4% 0.25mg	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	68% 272μg	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	0% 0mg	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 Small White Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33% 0.3mg	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	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	44% 1mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	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	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	5% 184g	3.4% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Boiled Small White 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 Small White Beans:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• While 7 oz of Boiled Small White Beans contain 13.1 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B5 and 15.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Small White Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Boiled Small White 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 Small White Beans:

• 7 ounces of Canned Carrots with Salt have 121 times more Sodium and 1.5 times more Water than Boiled Small White Beans.
• While 7 oz of Boiled Small White Beans contain 2.9 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 8.5 times more Magnesium, 7 times more Phosphorus, 2.6 times more Potassium, 3.3 times more Selenium and 4.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Small White 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 oz of Boiled Small White Beans contain 5.7 times more Energy, 11.5 times more Omega 3, 4.7 times more Carbohydrate, 6.9 times more Fiber and 14 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 Small White Beans provide inadequate amounts of Omega 6 in seven ounces.