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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Boiled Carrots	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	14% 18g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	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	NA	38g per day for Men 19-50 years
Protein	2.7% 1.5g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	10.4% 0.093mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.7% 174g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Carrots have 37 times more Vitamin A, 4.5 times more Vitamin B5 and 6.4 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Yardlong Bean with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Boiled Yardlong Bean with Salt:

• 7 oz of Boiled and Drained Yardlong Bean with Salt contain 1.5 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 4.2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Selenium, 4.1 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Yardlong Bean with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Yardlong Bean with Salt contain 3.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Yardlong Bean with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.