Comparing Nutrients in 14 ounces Canned Red Kidney Beans VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Red Kidney Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17% 492kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	21% 15g	13.5% 9.76g	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	0.55% 0.4g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	19% 7.14g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	27.8% 111μg	7.94% 31.8μg	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	0.88% 0.79mg	8.8% 7.94mg	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	19.3% 2.9mg	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

	Canned Red Kidney Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	45.4% 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	74.4% 5.95mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	68.6% 480mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Canned Carrots with Liquids and Salt per 14 oz

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

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

• 14 ounces of Canned Red Kidney Beans have 3.5 times more Vitamin B1 and 3.5 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.7 times more Vitamin B2 and 10 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans, Solids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Canned Carrots with Liquids and Salt:

• 14 ounces of Canned Red Kidney Beans have 1.8 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 6.1 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 2.6 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Water than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Canned Carrots with Liquids and Salt contain similar levels of Manganese and Sodium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans have 5.4 times more Energy, 9.1 times more Omega 3, 4 times more Carbohydrate, 1.5 times more Sugars, 3.1 times more Fiber and 13.8 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans, Solids as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 14 ounces.