Comparing Nutrients in 100 grams Carrots VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Carrots	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.87% 0.63g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	93% 835μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	4.5% 18μg	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	6.56% 5.9mg	3.44% 3.1mg	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	4.4% 0.66mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.9% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	16.6% 0.38mg	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	5% 35mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	22.3% 334mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Canned Shellie Beans with Liquids:

• Raw Carrots have 75.9 times more Vitamin A, 2.1 times more Vitamin B1, 4.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 1.9 times more Vitamin C, 22 times more Vitamin E and 1.7 times more Vitamin K than Canned Shellie Beans Solids and Liquids.
• Both Raw Carrots and Canned Shellie Beans Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw Carrots as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Canned Shellie Beans with Liquids:

• Raw Carrots have 2.9 times more Potassium than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 1.8 times more Copper, 3.3 times more Iron, 2.7 times more Manganese, 21 times more Selenium and 4.8 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Shellie Beans Solids and Liquids have similar amounts of Calcium, Magnesium, Phosphorus, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.4 times more Energy, 1.5 times more Carbohydrate and 7.5 times more Sugars than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 35.5 times more Omega 3 and 1.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Shellie Beans Solids and Liquids have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.