Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Broadbeans	30%	4%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Broadbeans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	6.8% 1.15g	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	89% 116g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	15.6% 11.3g	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	131% 49.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Broadbeans	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	56% 0.73mg	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	210% 839μg	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	3.1% 2.78mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Broadbeans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	182% 1.64mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	140% 3.23mg	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	119% 835mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	62% 2108mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	5% 185g	0.59% 21.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Broadbeans per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have 204.3 times more Vitamin A, 1.4 times more Vitamin C and 14.6 times more Vitamin E than Broadbeans .
• While 7 oz of Raw Broadbeans contain 29.2 times more Vitamin B1, 12.3 times more Vitamin B2, 6.7 times more Vitamin B3, 7 times more Vitamin B5, 3.3 times more Vitamin B6 and 52.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Broadbeans provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Broadbeans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Broadbeans 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 Broadbeans :

• 7 ounces of Canned Carrots with Liquids and Salt have 18.5 times more Sodium and 8.5 times more Water than Broadbeans .
• While 7 oz of Raw Broadbeans contain 3.3 times more Calcium, 8 times more Copper, 12.9 times more Iron, 21.3 times more Magnesium, 3.6 times more Manganese, 21.1 times more Phosphorus, 6.1 times more Potassium, 20.5 times more Selenium and 10.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Broadbeans contain 14.8 times more Energy, 5.8 times more Omega 3, 10.4 times more Omega 6, 10.9 times more Carbohydrate, 2.3 times more Sugars, 13.9 times more Fiber and 45 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, Omega 6 and Protein