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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	4.2% 0.72g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.48% 1.07g	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	% 1.07g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Refried 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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.7% 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	3.97% 16μg	5.46% 22μg	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	13.2% 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	9.66% 1.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	28.4% 0.26mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	25% 0.57mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	21% 11.5μg	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	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5% 185g	4.17% 154g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 8.1 times more Vitamin E and 4.7 times more Vitamin K than Canned Refried Beans.
• While Canned Refried Beans contain 4 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Refried Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Manganese than Canned Refried Beans.
• While Canned Refried Beans contain 1.3 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 4.6 times more Phosphorus, 1.8 times more Potassium, 14.5 times more Selenium, 1.5 times more Sodium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Refried Beans have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 4.6 times more Sugars than Canned Refried Beans.
• While Canned Refried Beans contain 3.9 times more Energy, 14.4 times more Fat, 25.2 times more Saturated Fat, 21.1 times more Omega 3, 6.4 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 8.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Refried Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.