Comparing Nutrients in 7 ounces Frozen Carrots VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Carrots	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	91% 119g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	60.6% 0.79mg	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	4.96% 20μg	195% 782μg	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	5.5% 4.96mg	9.92% 8.93mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	243% 2.2mg	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	11% 0.87mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	86.3% 2mg	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	9.36% 65.5mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Carrots vs California Red Kidney Beans:

• Frozen Carrots, Unprepared have more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12 times more Vitamin B1, 5.9 times more Vitamin B2, 4.4 times more Vitamin B3, 4.2 times more Vitamin B5, 4.2 times more Vitamin B6, 39.4 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Carrots vs California Red Kidney Beans:

• Frozen Carrots, Unprepared have 6.2 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Calcium, 14.9 times more Copper, 21.3 times more Iron, 13.3 times more Magnesium, 5.8 times more Manganese, 12.3 times more Phosphorus, 6.3 times more Potassium, 4.6 times more Selenium and 7.7 times more Zinc than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Carrots, Unprepared have 4.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.2 times more Energy, 4.9 times more Omega 3, 7.6 times more Carbohydrate, 7.5 times more Fiber and 31.2 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.