Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Canned Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Carrots with Liquids	9%	5%	86%

Macro Nutrients

	Canned Kidney Beans	Canned Carrots with Liquids	Recommended Dietary Allowance
Energy	29% 840kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	34% 24.6g	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	3.6% 2.6g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 19g	g per day for Men 19-50 years
Fiber	113% 43g	47.4% 18g	38g per day for Men 19-50 years
Protein	93% 52.2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	NA	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Carrots with Liquids	Recommended Dietary Allowance
Calcium	34% 340mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Carrots with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Canned Carrots with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Canned Carrots with Liquids:

• 1 kilogram of Canned Kidney Beans has 6.1 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.5 times more Vitamin B9 than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains 1.5 times more Vitamin B6, 1.7 times more Vitamin C, 36.5 times more Vitamin E and 2.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Carrots with Liquids provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• Both Canned All Types Kidney Beans as well as Canned Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Canned Carrots with Liquids:

• 1 kilogram of Canned Kidney Beans has 1.3 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 1.5 times more Potassium, 8.7 times more Sodium and 1.6 times more Zinc than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains 2.7 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Carrots with Liquids contain similar levels of Calcium and Water per one kilogram.
• Both Canned All Types Kidney Beans as well as Canned Carrots Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.7 times more Energy, 10.3 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 8.8 times more Protein than Canned Carrots with Liquids.
• While 1 kg of Canned Carrots Solids and Liquids contains 1.3 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Canned Carrots with Liquids provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Canned Carrots Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.