Comparing Nutrients in 7 ounces Frozen Carrots VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Frozen Carrots	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.93% 0.16g	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	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	13% 9.45g	3.94% 2.86g	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	1.7% 1.23g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 8.04g	% 0.36g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	157% 1409μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	4.58% 0.06mg	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	12% 47.6μg	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	5.5% 4.96mg	6.17% 5.56mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	8.6% 0.077mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	15% 0.35mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.6% 191mg	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	9% 135mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Canned Green Snap Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Canned Green Snap Beans:

• 7 ounces of Frozen Carrots have 39.4 times more Vitamin A, 2.8 times more Vitamin B1, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 19 times more Vitamin E than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 2.4 times more Vitamin B9 and 2.2 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Green Snap Beans provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Frozen Carrots, Unprepared as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Canned Green Snap Beans:

• 7 ounces of Frozen Carrots have 1.9 times more Copper, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 2 times more Iron and 3.9 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Green Snap Beans contain similar levels of Calcium, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Frozen Carrots, Unprepared as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.9 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 7.7 times more Omega 3 than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3
• Both Frozen Carrots, Unprepared as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.