Comparing Nutrients in 7 ounces Boiled Hyacinth Beans VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans	27%	4%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Hyacinth Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	8% 232kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	6.73% 4.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	29% 16g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	17% 0.22mg	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	2% 7.94μg	3.97% 16μg	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	0% 0mg	4.4% 3.97mg	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	NA	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	22.7% 0.2mg	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	114% 9.1mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	39% 0.89mg	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	34% 238mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.7% 137g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Hyacinth Beans vs Canned Carrots with Liquids and Salt:

• Boiled Hyacinth Beans have 14.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.3 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled Hyacinth Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Hyacinth Beans vs Canned Carrots with Liquids and Salt:

• Boiled Hyacinth Beans have 1.3 times more Calcium, 3.3 times more Copper, 8.8 times more Iron, 9.1 times more Magnesium, 6 times more Phosphorus, 1.9 times more Potassium, 7 times more Selenium and 9.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 34.3 times more Sodium and 1.3 times more Water than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Hyacinth Beans have 5.1 times more Energy, 4.4 times more Omega 6, 3.9 times more Carbohydrate and 14 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Hyacinth Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.