Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Boiled Young Broadbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Young Broadbeans with Salt	30%	7%	63%

Macro Nutrients

	Canned Carrots with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.4% 0.24g	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	15.4% 20g	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	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.43% 0.058mg	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	28.8% 115μg	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	43.7% 39.3mg	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	Boiled Young Broadbeans with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	13.2% 0.12mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	22.5% 0.52mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11.3% 383mg	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	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5% 184g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Young Broadbeans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Boiled Young Broadbeans 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 Boiled Young Broadbeans with Salt:

• 7 ounces of Canned Carrots with Salt have 39.9 times more Vitamin A, 2 times more Vitamin B5 and 3.9 times more Vitamin B6 than Boiled Young Broadbeans with Salt.
• While 7 oz of Boiled and Drained Young Broadbeans with Salt contain 7.1 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 6.4 times more Vitamin B9 and 7.3 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 Boiled Young Broadbeans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Young Broadbeans 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 Boiled Young Broadbeans with Salt:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Calcium, 1.7 times more Copper and 1.7 times more Manganese than Boiled Young Broadbeans with Salt.
• While 7 oz of Boiled and Drained Young Broadbeans with Salt contain 2.3 times more Iron, 3.9 times more Magnesium, 3 times more Phosphorus and 1.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Young Broadbeans with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Boiled Young Broadbeans with Salt lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Young Broadbeans with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Young Broadbeans with Salt contain 2.5 times more Energy, 16.5 times more Omega 3, 1.8 times more Carbohydrate and 7.5 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 and Drained Young Broadbeans with Salt provide inadequate amounts of Omega 6 in seven ounces.