Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Canned Carrots with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	21% 3.56g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	5.97% 4.33g	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	0.33% 0.24g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.22g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	27% 10.3g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	123% 1107μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.3% 0.2mg	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	154% 617μg	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	13.5% 12mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	76% 0.68mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	88.4% 2.03mg	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	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	24.7% 2.7mg	11mg per day for Men 19-50 years
Water	5% 184g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Frozen Edamame per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cooked Frozen Edamame 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 Edamame:

• 7 ounces of Canned Carrots with Salt have 37.2 times more Vitamin A than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 11.1 times more Vitamin B1, 5.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5, 34.6 times more Vitamin B9, 2.3 times more Vitamin C and 2.7 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Edamame provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Prepared Frozen Edamame 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 Edamame:

• 7 ounces of Canned Carrots with Salt have 40.3 times more Sodium and 1.3 times more Water than Cooked Frozen Edamame.
• While 7 oz of Prepared Frozen Edamame contain 2.5 times more Calcium, 3.3 times more Copper, 3.5 times more Iron, 8 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium and 5.3 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Prepared Frozen Edamame contain 4.8 times more Energy, 27.4 times more Fat, 32.5 times more Omega 3, 22.7 times more Omega 6, 1.6 times more Carbohydrate, 3.5 times more Fiber and 18.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Edamame offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein