Comparing Nutrients in 100 grams Great Northern Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Great Northern Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11.7% 339kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	3.1% 2.26g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	53% 20g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	39% 22g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	6.46% 0.084mg	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	121% 482μg	2.75% 11μg	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	5.9% 5.3mg	2.56% 2.3mg	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	1.47% 0.22mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	17.5% 175mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	9.1% 0.082mg	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	68.4% 5.47mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	7.26% 0.17mg	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	64% 447mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Great Northern Beans vs Cooked Frozen Carrots:

• Raw Great Northern Beans have 21.8 times more Vitamin B1, 6.4 times more Vitamin B2, 4.7 times more Vitamin B3, 6.3 times more Vitamin B5, 5.3 times more Vitamin B6, 43.8 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain more Vitamin A, 4.6 times more Vitamin E and 2.3 times more Vitamin K than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Great Northern Beans vs Cooked Frozen Carrots:

• Raw Great Northern Beans have 5 times more Calcium, 10.2 times more Copper, 10.3 times more Iron, 17.2 times more Magnesium, 8.5 times more Manganese, 14.4 times more Phosphorus, 7.2 times more Potassium, 21.5 times more Selenium and 6.6 times more Zinc than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 4.2 times more Sodium and 8.4 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Great Northern Beans have 9.2 times more Energy, 1.7 times more Fat, 3 times more Saturated Fat, 4.8 times more Omega 3, 8.1 times more Carbohydrate, 6.1 times more Fiber and 37.7 times more Protein than Boiled and Drained Frozen Carrots.
• While Boiled and Drained Frozen Carrots contain 1.8 times more Sugars than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Boiled and Drained Frozen Carrots have similar amounts of Omega 6 per 100 g.
• Both Raw Great Northern Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.