Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.86% 2.8g	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	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16% 0.21mg	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	3.97% 16μg	40% 161μg	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	4.4% 3.97mg	2.87% 2.58mg	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	9.66% 1.45mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	35.3% 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	13% 1.03mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	35.2% 0.81mg	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	5.67% 39.7mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5% 185g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Great Northern Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.5 times more Vitamin C and 3.3 times more Vitamin K than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B5 and 10.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Great Northern Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Great Northern Beans:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Water than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 1.7 times more Calcium, 1.6 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 6.8 times more Phosphorus, 2 times more Potassium, 10.3 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Great Northern Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Sugars than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 5 times more Energy, 9 times more Omega 3, 3.9 times more Carbohydrate, 2.7 times more Fiber and 12.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.