Comparing Nutrients in 14 ounces Sprouted Kidney Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sprouted Kidney Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	34% 0.44mg	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	58.5% 234μg	8.93% 35.7μg	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	171% 154mg	12% 10.7mg	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	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	46% 0.41mg	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	40% 3.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	77.7% 1.8mg	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	21% 147mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Kidney Beans VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sprouted Kidney Beans versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sprouted Kidney Beans vs Canned Carrots with Salt:

• 14 ounces of Sprouted Kidney Beans have 20.6 times more Vitamin B1, 8.3 times more Vitamin B2, 5.3 times more Vitamin B3, 2.7 times more Vitamin B5, 6.6 times more Vitamin B9 and 14.3 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A and 1.3 times more Vitamin B6 than Raw Sprouted Kidney Beans.
• 14 ounces of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Sprouted Kidney Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sprouted Kidney Beans vs Canned Carrots with Salt:

• 14 ounces of Sprouted Kidney Beans have 1.5 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.5 times more Calcium, 2.5 times more Manganese and 40.3 times more Sodium than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Canned Carrots with Salt contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Sprouted Kidney Beans lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Sprouted Kidney Beans as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Kidney Beans have 15.4 times more Omega 3 and 6.6 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Raw Sprouted Kidney Beans.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Sprouted Kidney Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.