Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Carrots with Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	10.7% 14g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	7.1% 5.16g	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	3.72% 2.7g	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	% 1.65g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Microwaved All Styles Frozen Green Snap Beans	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.6% 0.13mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14.6% 0.13mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	28.5% 0.65mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5% 184g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Microwaved All Styles Frozen Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Microwaved All Styles Frozen Green Snap 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 Microwaved All Styles Frozen Green Snap Beans:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Vitamin B6 and 1.8 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 4.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B9, 4.1 times more Vitamin C and 5.9 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Microwaved All Styles Frozen Green Snap Beans:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Copper, 1.4 times more Manganese and 80.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 2.4 times more Calcium, 1.3 times more Iron, 3.6 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 12 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Microwaved All Styles Frozen Green Snap Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.