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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans with Salt	30%	8%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Sprouted Navy Beans with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	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	46% 59.6g	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	50% 28g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans with Salt	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	126% 1.5mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.8% 3.4mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	105% 421μg	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	76.3% 68.7mg	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

	Boiled Sprouted Navy Beans with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	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	105% 8.37mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	58.4% 409mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	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	66% 992mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.15% 302g	9.97% 369g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled Sprouted Navy Beans with Salt 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 Boiled Sprouted Navy Beans with Salt vs Canned Carrots with Salt:

• 14 ounces of Boiled Sprouted Navy Beans with Salt have 21.2 times more Vitamin B1, 7.8 times more Vitamin B2, 2.3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B6, 11.8 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A than Boiled and Drained Sprouted Navy Beans with Salt.
• 14 ounces of Boiled Sprouted Navy Beans with Salt have insufficient amounts of Vitamin A
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Sprouted Navy Beans with Salt 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 Boiled Sprouted Navy Beans with Salt vs Canned Carrots with Salt:

• 14 ounces of Boiled Sprouted Navy Beans with Salt have 3.7 times more Copper, 3.3 times more Iron, 13.9 times more Magnesium, 4.3 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.6 times more Calcium than Boiled and Drained Sprouted Navy Beans with Salt.
• Both Boiled Sprouted Navy Beans with Salt and Canned Carrots with Salt contain similar levels of Manganese, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Sprouted Navy Beans with Salt lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Sprouted Navy Beans with Salt 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 Boiled Sprouted Navy Beans with Salt have 3.1 times more Energy, 27.2 times more Omega 3, 2.7 times more Carbohydrate and 11 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Sprouted Navy Beans with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 14 ounces.