Comparing Nutrients in 1 kilogram Boiled Adzuki Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Adzuki Beans	Carrots	Recommended Dietary Allowance
Energy	44% 1280kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	NA	7.6% 5.5g	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	192% 73g	73.7% 28g	38g per day for Men 19-50 years
Protein	134% 75.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	303% 1210μg	47.5% 190μg	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	0% 0mg	65.6% 59mg	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	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Adzuki Beans	Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	250% 20mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	62% 1.43mg	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	240% 1680mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	156% 5320mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 663g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Adzuki Beans vs Carrots:

• Boiled Adzuki Beans have 1.7 times more Vitamin B1, 1.6 times more Vitamin B5 and 6.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Raw Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled Adzuki Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Adzuki Beans vs Carrots:

• Boiled Adzuki Beans have 6.6 times more Copper, 6.7 times more Iron, 4.3 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 1.7 times more Potassium, 12 times more Selenium and 7.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.6 times more Sodium and 1.3 times more Water than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Raw Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Adzuki Beans have 3.1 times more Energy, 2.6 times more Carbohydrate, 2.6 times more Fiber and 8.1 times more Protein than Raw Carrots.
• Both Boiled Adzuki Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.