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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids	9%	5%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Carrots with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	10% 7.34g	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	1.42% 1.03g	0% 0g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.62g	% 7.34g	g per day for Men 19-50 years
Fiber	19% 7.14g	45% 17g	38g per day for Men 19-50 years
Protein	4.2% 2.34g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	246% 2215μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.6% 0.29mg	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	7.94% 31.8μg	35.7% 143μg	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	8.8% 7.94mg	5.3% 4.76mg	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	19.3% 2.9mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	59.5% 0.54mg	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	25.8% 2.06mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	29% 0.67mg	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	11.3% 79.4mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids VS Canned Kidney Beans per 14 oz

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

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

• 14 ounces of Canned Carrots with Liquids have 1.5 times more Vitamin B6, 1.7 times more Vitamin C, 36.5 times more Vitamin E and 2.4 times more Vitamin K than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 6.1 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.5 times more Vitamin B9 than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Canned Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Carrots with Liquids have 2.7 times more Manganese than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.3 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 1.5 times more Potassium, 8.7 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Canned Kidney Beans contain similar levels of Calcium and Water per 14 ounces.
• Both Canned Carrots Solids and Liquids as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids have 1.3 times more Sugars than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.7 times more Energy, 10.3 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 8.8 times more Protein than Canned Carrots Solids and Liquids.
• 14 ounces of Canned Carrots with Liquids provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.