Comparing Nutrients in 100 grams Frozen Carrots VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Frozen Carrots	Yardlong Beans	Recommended Dietary Allowance
Energy	1.24% 36kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	47.6% 62g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	29% 11g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	79% 710μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	28.5% 0.37mg	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	2.5% 10μg	165% 658μg	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	2.78% 2.5mg	1.78% 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	3.8% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Yardlong Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	98% 0.88mg	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	5.5% 0.44mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	69% 1.6mg	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	4.7% 33mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Yardlong Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Carrots versus 100 g of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Carrots vs Yardlong Beans:

• 100 grams of Frozen Carrots have 236.7 times more Vitamin A and 1.6 times more Vitamin C than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 20.2 times more Vitamin B1, 6.4 times more Vitamin B2, 4.7 times more Vitamin B3, 8.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 65.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 100 grams of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Yardlong Beans:

• 100 grams of Frozen Carrots have 4 times more Sodium and 10.7 times more Water than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 3.8 times more Calcium, 11.9 times more Copper, 19.6 times more Iron, 28.2 times more Magnesium, 9.3 times more Manganese, 16.9 times more Phosphorus, 4.9 times more Potassium, 11.7 times more Selenium and 10.6 times more Zinc than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yardlong Beans contain 9.6 times more Energy, 15.2 times more Omega 3, 7.8 times more Carbohydrate, 3.3 times more Fiber and 31.2 times more Protein than Frozen Carrots, Unprepared.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.