Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	20.7% 27g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 1.07g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	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

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Refried Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.05mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Refried Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Canned Refried Beans:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 11.2 times more Vitamin E and 6.5 times more Vitamin K than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 2.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Canned Refried Beans:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Calcium than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 1.6 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 9.7 times more Selenium, 6.3 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 7.6 times more Sugars than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 2.4 times more Energy, 3 times more Fat, 3.8 times more Omega 3, 1.8 times more Carbohydrate and 8.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Refried Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein