Comparing Nutrients in 7 ounces Frozen Carrots VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Frozen Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.14% 0.19g	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	40% 52g	130g per day for Men 19-50 years
Sugars	13% 9.45g	0.93% 0.67g	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	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0.67g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	47% 18g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Pinto 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	35% 0.45mg	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	85.3% 341μg	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	1.76% 1.6mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	48.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	39% 0.9mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.83% 179g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Pinto Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Boiled Pinto Beans:

• 7 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B3, 3.1 times more Vitamin C and 5 times more Vitamin K than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6, 17.2 times more Vitamin B9 and 1.6 times more Vitamin E than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Pinto Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Boiled Pinto Beans:

• 7 ounces of Frozen Carrots have 68 times more Sodium and 1.4 times more Water than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 1.3 times more Calcium, 3 times more Copper, 4.8 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 4.5 times more Phosphorus, 1.9 times more Potassium, 8.9 times more Selenium and 3 times more Zinc than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 14 times more Sugars than Boiled Pinto Beans.
• While 7 oz of Boiled Pinto Beans contain 4 times more Energy, 8.1 times more Omega 3, 3.3 times more Carbohydrate, 2.7 times more Fiber and 11.6 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.