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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Carrots	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	5.6% 163kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2% 0.34g	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	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	26% 19g	5.6% 4.05g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Pinto Beans with Liquids	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	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	6.65% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	22.6% 0.29mg	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	24% 95μg	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	3.1% 2.78mg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	13% 131mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	71.4% 0.64mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	55% 1.26mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	71% 1064mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.4% 310g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 8.4 times more Vitamin C and 6.3 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 1.3 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Canned Pinto Beans Solids and Liquids have similar amounts of Vitamin E per 14 oz.
• Both Raw Carrots as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Pinto Beans Solids and Liquids contain 1.4 times more Calcium, 3.6 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Sodium and 2.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Pinto Beans Solids and Liquids have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 4.6 times more Sugars than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2 times more Energy, 59 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Fiber and 4.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.