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Comparing Nutrients in 14 ounces Boiled White BeansVS Canned Carrots with Salt

Macros Ratio

Protein Fat Carbs

Boiled White Beans
27%
2%
71%
Canned Carrots with Salt
10%
6%
84%
14 oz ▼

Macro Nutrients

19%552kcal
Energy
3.42%99kcal
552 kcalvs99 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.43%1.4g
Fat
0.78%0.75g
1.4 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.13%0.36g
Saturated Fat
0.45%0.14g
0.36 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
17%0.27g
Omega 3
2.73%0.044g
0.27 gvs0.044 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.94%0.33g
Omega 6
1.84%0.31g
0.33 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
76.6%100g
Carbohydrate
17%22g
100 gvs22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.86%1.35g
Sugars
13.6%9.84g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.35 gvs9.84 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
66%25g
Fiber
15.7%5.95g
25 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
69%38.6g
Protein
4.54%2.54g
38.6 gvs2.54 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
246%2215μg
RAE, retinol activity equivalents
0 μgvs2215 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
39%0.47mg
Vitamin B1
5.95%0.071mg
Thiamine
0.47 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
14%0.18mg
Vitamin B2
9.16%0.12mg
Riboflavin
0.18 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.47%0.56mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18%0.91mg
Vitamin B5
10.7%0.54mg
Pantothenic acid
0.91 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
28.4%0.37mg
Vitamin B6
34%0.44mg
Pyridoxine
0.37 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
80.4%321μg
Vitamin B9
8.93%35.7μg
Folates and Folic Acid
321 μgvs35.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
12%10.7mg
Ascorbic acid
0 mgvs10.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
25%3.73mg
Vitamin E
19.6%2.94mg
Tocopherols and Tocotrienols
3.73 mgvs2.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
11.6%14μg
Vitamin K
32.4%39μg
Phytomenadione or phylloquinone
14 μgvs39 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35.7%357mg
Calcium
9.92%99mg
357 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
127%1.14mg
Copper
46%0.41mg
1.14 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
184%14.7mg
Iron
31.8%2.54mg
14.7 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
59.5%250mg
Magnesium
7.56%31.8mg
250 mgvs31.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
110%2.52mg
Manganese
77.7%1.8mg
2.52 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
64%448mg
Phosphorus
13.6%95mg
448 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
65.5%2227mg
Potassium
21%710mg
2227 mgvs710 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
9.4%5.16μg
Selenium
2.9%1.6μg
5.16 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.6%24mg
Sodium
64%960mg
24 mgvs960 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
49.8%5.48mg
Zinc
9.4%1.03mg
5.48 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.77%250g
Water
9.97%369g
250 gvs369 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Boiled White Beans vs Canned Carrots with Salt:
Comparing minerals per 14 ounces for Boiled White Beans vs Canned Carrots with Salt:
Comparison of macro-nutrients per 14 ounces:



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