Comparing Nutrients in 14 ounces Boiled Navy Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Navy Beans	Carrots	Recommended Dietary Allowance
Energy	19% 556kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	29.2% 38g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	% 1.47g	% 14.2g	g per day for Men 19-50 years
Fiber	110% 41.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.4% 0.94mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Carrots	Recommended Dietary Allowance
Calcium	27.4% 274mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	81.6% 572mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	6.84% 253g	9.47% 350g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 3.6 times more Vitamin B1 and 7.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B3, 6.6 times more Vitamin C, 66 times more Vitamin E and 22 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Raw Carrots have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled Navy Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Navy Beans vs Carrots:

• Boiled Navy Beans have 2.1 times more Calcium, 4.7 times more Copper, 7.9 times more Iron, 4.4 times more Magnesium, 3.7 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium, 29 times more Selenium and 4.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Sodium and 1.4 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Carrots have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Navy Beans have 3.4 times more Energy, 88.5 times more Omega 3, 2.7 times more Carbohydrate, 3.8 times more Fiber and 8.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 12.8 times more Sugars than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.