Comparing Nutrients in 14 ounces Carrots VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Carrots	Boiled Black Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	72.4% 94g	130g per day for Men 19-50 years
Sugars	26% 19g	1.75% 1.27g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	91% 34.5g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	148% 591μg	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	26% 23.4mg	0% 0mg	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	17.5% 2.6mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Black Beans	Recommended Dietary Allowance
Calcium	13% 131mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	76.6% 1.76mg	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	20% 139mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.05% 261g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Boiled Black Beans per 14 oz

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

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

• 14 ounces of Carrots have more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 3.7 times more Vitamin B1, 7.8 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• Both Carrots and Boiled Black Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Black Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Carrots have 1.2 times more Calcium, 69 times more Sodium and 1.3 times more Water than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 4.6 times more Copper, 7 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 12 times more Selenium and 4.7 times more Zinc than Raw Carrots.
• Both Carrots and Boiled Black Beans contain similar levels of Potassium per 14 ounces.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 14.8 times more Sugars than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 3.2 times more Energy, 52.5 times more Omega 3, 2.5 times more Carbohydrate, 3.1 times more Fiber and 9.5 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Carrots as well as Boiled Black Beans provide inadequate amounts of Omega 6 in 14 ounces.