Comparing Nutrients in 14 ounces Carrots VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Carrots	Boiled Pink Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.66% 0.45g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	26% 19g	1.97% 1.43g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	64.2% 36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Pink 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	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	53.4% 0.69mg	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	167% 667μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	13% 131mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	120% 1.08mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	95% 2.17mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.47% 350g	6.56% 243g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B3, more Vitamin C and 3.6 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B6, 8.8 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Boiled Pink Beans have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Carrots as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Carrots have 34.5 times more Sodium and 1.4 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.6 times more Calcium, 6 times more Copper, 7.7 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 14 times more Selenium and 4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 13.2 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.6 times more Energy, 48 times more Omega 3, 2.9 times more Carbohydrate, 1.9 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.