Comparing Nutrients in 100 calories Carrots VS Cranberry Beans

Weight per 100 calories

• Carrots: 244g
• Cranberry Beans: 30g

Raw Cranberry Beans have 8.2 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 100 calories - Carrots or Cranberry Beans?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Carrots	Cranberry Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	4.48% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.5% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	13.8% 18g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	12.3% 6.87g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	226% 2037μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	4.47% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	45% 180μg	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	16% 14.4mg	0% 0mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cranberry Beans	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	26.3% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	12% 0.27mg	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	12% 85.4mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	9.85% 1.1mg	11mg per day for Men 19-50 years
Water	5.82% 215g	0.1% 3.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Cranberry Beans:

• Raw Carrots have more Vitamin A, 2.2 times more Vitamin B2, 5.5 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 1.4 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Cranberry Beans:

• Raw Carrots have 2.1 times more Calcium, 1.3 times more Manganese, 2 times more Potassium, 94 times more Sodium and 58.2 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 2.2 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 15.5 times more Selenium and 1.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 2.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 14.7 times more Omega 3 and 3 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Cranberry Beans have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Carrots as well as Raw Cranberry Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.