Comparing Nutrients in 100 grams Carrots VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	4.93% 6.4g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	4.44% 3.22g	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	2% 1.45g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.33g	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	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	93% 835μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	4.83% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	9.54% 0.12mg	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	11.8% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.56% 5.9mg	8.1% 7.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	10% 0.09mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	14.4% 0.33mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Microwaved Green Snap Beans:

• Raw Carrots have 1.3 times more Vitamin B3 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.3 times more Vitamin B2 and 2.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 100 g.

Comparing minerals per 100 grams for Carrots vs Microwaved Green Snap Beans:

• Raw Carrots have 23 times more Sodium than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.7 times more Calcium, 2 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.2 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Sugars than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 2.6 times more Fructose and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Microwaved Green Snap Beans have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.