Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Winged Bean Leaves	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.2% 0.37g	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	21.5% 28g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.06% 1.15g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	135% 1216μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	35.4% 0.46mg	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	7.94% 31.8μg	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	99% 89.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	101% 0.9mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	118% 2.7mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	5% 185g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Winged Bean Leaves per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Vitamin A than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 43.8 times more Vitamin B1, 22.3 times more Vitamin B2, 8.2 times more Vitamin B3, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 22.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Winged Bean Leaves provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Winged Bean Leaves 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 Winged Bean Leaves:

• 7 ounces of Canned Carrots with Liquids and Salt have 26.7 times more Sodium and 1.2 times more Water than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 7.2 times more Calcium, 4.4 times more Copper, 7.7 times more Iron, 3 times more Manganese, 3.2 times more Phosphorus and 4.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Winged Bean Leaves contain similar levels of Potassium per seven ounces.
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Winged Bean Leaves contain 3.2 times more Energy, 2.6 times more Carbohydrate and 10.1 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.