Comparing Nutrients in 14 ounces Pinto Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Pinto Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	47.5% 1377kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.9g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.67g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	24% 31.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.37g	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	1.7% 1.23g	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	% 0.52g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 7.86g	% 16g	g per day for Men 19-50 years
Fiber	162% 61.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	152% 85g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.3% 3.1mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	29% 0.38mg	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	521% 2084μg	9.92% 39.7μg	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	27.8% 25mg	11% 9.92mg	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	5.56% 0.83mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	45% 448mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	32.6% 0.29mg	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	252% 20mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	29.5% 0.68mg	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	233% 1631mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	163% 5529mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	82.3% 9.05mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Pinto Beans versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pinto Beans vs Frozen Carrots:

• 14 ounces of Pinto Beans have 16.2 times more Vitamin B1, 5.7 times more Vitamin B2, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B6, 52.5 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain more Vitamin A, 2.7 times more Vitamin E and 3.1 times more Vitamin K than Raw Pinto Beans.
• 14 ounces of Pinto Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pinto Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pinto Beans vs Frozen Carrots:

• 14 ounces of Pinto Beans have 3.1 times more Calcium, 12.1 times more Copper, 11.5 times more Iron, 14.7 times more Magnesium, 6.7 times more Manganese, 12.5 times more Phosphorus, 5.9 times more Potassium, 39.9 times more Selenium and 6.9 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 5.7 times more Sodium and 7.9 times more Water than Raw Pinto Beans.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pinto Beans have 9.6 times more Energy, 13.9 times more Omega 3, 7.9 times more Carbohydrate, 4.7 times more Fiber and 27.5 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.3 times more Sugars than Raw Pinto Beans.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Pinto Beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.