Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Boiled Kidney Beans	Baby Carrots	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	25% 32.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	26% 19g	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	5.47% 3.97g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	67% 25.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	304% 2739μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	26.8% 107μg	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	5.3% 4.76mg	11.5% 10.3mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baby Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	44% 0.4mg	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	110% 8.8mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	26% 0.6mg	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	78.2% 548mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Baby Carrots:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.8 times more Vitamin B9 than Raw Baby Carrots.
• While Raw Baby Carrots contain more Vitamin A, 1.8 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Baby Carrots have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Baby Carrots:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 2.5 times more Iron, 4.2 times more Magnesium, 2.8 times more Manganese, 4.9 times more Phosphorus, 1.7 times more Potassium, 1.2 times more Selenium and 5.9 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 78 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Baby Carrots have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 3.6 times more Energy, 21.3 times more Omega 3, 2.8 times more Carbohydrate, 2.2 times more Fiber and 13.5 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 14.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.