Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Canned Carrots with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.56% 0.27g	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.67% 1.2g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Refried Beans, fat-free	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	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.2% 0.22mg	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	28.3% 113μg	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	2% 1.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	36% 0.32mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	28% 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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5% 184g	4.22% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Refried Beans, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Canned Refried Beans, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Canned Refried Beans, fat-free:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin C, 18.5 times more Vitamin E and 4.9 times more Vitamin K than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 6.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Canned Refried Beans, fat-free:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Manganese than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 1.4 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 4.8 times more Magnesium, 4.6 times more Phosphorus, 1.9 times more Potassium, 14.3 times more Selenium, 1.4 times more Sodium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Refried Beans, fat-free contain similar levels of Water 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 ounces of Canned Carrots with Salt have 4.1 times more Sugars than Canned Refried Beans, fat-free.
• While 7 oz of Canned Refried Beans, fat-free contain 3.2 times more Energy, 13.9 times more Omega 3, 2.4 times more Carbohydrate, 3.1 times more Fiber and 8.3 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 Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in seven ounces.