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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
White Beans	27%	2%	71%

Macro Nutrients

	Canned Carrots with Salt	White Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	2.3% 0.39g	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	92% 120g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	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	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	48.5% 0.63mg	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	192% 770μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	White Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	5% 184g	0.61% 22.5g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 1.8 times more Vitamin K than White Beans.
• While 7 oz of Raw White Beans contain 24.3 times more Vitamin B1, 4.9 times more Vitamin B2, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 43.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Beans 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 White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw 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 White Beans:

• 7 ounces of Canned Carrots with Salt have 15.1 times more Sodium and 8.2 times more Water than White Beans.
• While 7 oz of Raw White Beans contain 9.6 times more Calcium, 9.5 times more Copper, 16.3 times more Iron, 23.8 times more Magnesium, 4 times more Manganese, 12.5 times more Phosphorus, 10 times more Potassium, 32 times more Selenium and 14.1 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Beans contain 13.3 times more Energy, 15.1 times more Omega 3, 10.9 times more Carbohydrate, 10.1 times more Fiber and 36.5 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and White Beans offer comparable quantities of Sugars per seven ounces.
• 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 White Beans provide inadequate amounts of Omega 6 in seven ounces.