Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Canned Kidney Beans	Canned Carrot Juice	Recommended Dietary Allowance
Energy	29% 840kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	71.4% 93g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	54% 39g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	21% 8g	38g per day for Men 19-50 years
Protein	93% 52.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	NA	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	167% 2.17mg	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	90% 360μg	10% 40μg	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	13.3% 12mg	94% 85mg	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	1.33% 0.2mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	34% 340mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	51% 0.46mg	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	146% 11.7mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	56.5% 1.3mg	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	129% 900mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Canned Carrot Juice:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B1 and 9 times more Vitamin B9 than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 7.1 times more Vitamin C, 58 times more Vitamin E and 3.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Carrot Juice have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Canned Carrot Juice:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 2.9 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Selenium, 4.5 times more Sodium and 2.6 times more Zinc than Canned Carrot Juice.
• Both Canned All Types Kidney Beans and Canned Carrot Juice have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.1 times more Energy, 9.1 times more Omega 3, 1.6 times more Carbohydrate, 5.4 times more Fiber and 5.5 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 2.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.