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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Carrots	Recommended Dietary Allowance
Energy	11% 321kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	29.2% 38g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	3% 2.2g	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	% 0g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 14.2g	g per day for Men 19-50 years
Fiber	45% 17g	29.2% 11g	38g per day for Men 19-50 years
Protein	37% 20.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	19% 75.4μg	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	3.53% 3.18mg	26% 23.4mg	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	0.53% 0.079mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Carrots	Recommended Dietary Allowance
Calcium	11.5% 115mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	62% 4.96mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	24.7% 0.57mg	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	60% 421mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.36% 309g	9.47% 350g	3700g per day for Men 19-50 years

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

• Canned Red Kidney Beans Solids and Liquids have 1.6 times more Vitamin B1 and 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 7.4 times more Vitamin C, 33 times more Vitamin E and 3.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Carrots have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Red Kidney Beans Solids and Liquids have 3.3 times more Copper, 4.2 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 3 times more Phosphorus, 11 times more Selenium, 3.7 times more Sodium and 2.6 times more Zinc than Raw Carrots.
• Both Canned Red Kidney Beans Solids and Liquids and Raw Carrots have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Kidney Beans Solids and Liquids have 2 times more Energy, 25.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 5.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.6 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.