Comparing Nutrients in 7 ounces Boiled Carrots VS Cooked Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Boiled Carrots	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	5.15% 3.73g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	188% 1691μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	9.16% 0.12mg	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	6.95% 27.8μg	11.4% 45.6μg	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	7.94% 7.14mg	9.04% 8.14mg	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	13.6% 2.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	28% 0.64mg	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	8.5% 59.5mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Frozen Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Cooked Frozen Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Cooked Frozen Yellow Snap Beans:

• 7 ounces of Boiled Carrots have 142 times more Vitamin A, 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 25.8 times more Vitamin E than Cooked Frozen Yellow Snap Beans.
• While 7 oz of Boiled and Drained Frozen Yellow Snap Beans contain 2 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Yellow Snap Beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
• Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Cooked Frozen Yellow Snap Beans:

• 7 ounces of Boiled Carrots have 1.9 times more Potassium and 6.4 times more Sodium than Cooked Frozen Yellow Snap Beans.
• While 7 oz of Boiled and Drained Frozen Yellow Snap Beans contain 1.6 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese and 2.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Yellow Snap Beans contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Yellow Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.3 times more Carbohydrate and 1.8 times more Sugars than Cooked Frozen Yellow Snap Beans.
• While 7 oz of Boiled and Drained Frozen Yellow Snap Beans contain 47 times more Omega 3 and 2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Frozen Yellow Snap Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Boiled and Drained Frozen Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.