Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.28% 0.048g	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	14% 18g	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	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.66% 0.048mg	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	22.3% 89.3μg	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	35.7% 32mg	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	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10.4% 0.093mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5% 185g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Yardlong Bean with Salt per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have 26.7 times more Vitamin A, 2.7 times more Vitamin B5 and 4.7 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5.6 times more Vitamin B9 and 8.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yardlong Bean with Salt 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 Boiled Yardlong Bean with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Copper and 2.2 times more Manganese than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 1.4 times more Calcium, 1.9 times more Iron, 4.7 times more Magnesium, 2.9 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Yardlong Bean with Salt contain similar levels of Sodium, Zinc and Water 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 oz of Boiled and Drained Yardlong Bean with Salt contain 1.7 times more Carbohydrate and 4.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.