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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Boiled Kidney Beans	Canned Carrot Juice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	71.4% 93g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	21% 8g	38g per day for Men 19-50 years
Protein	155% 86.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	35% 350mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	18% 669g	24% 889g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 32.5 times more Vitamin B9 than Canned Carrot Juice.
• While Canned Carrot Juice contains more Vitamin A, 1.8 times more Vitamin B6, 7.1 times more Vitamin C, 38.7 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Carrot Juice have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled 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 Boiled Kidney Beans vs Canned Carrot Juice:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 4.7 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 5.6 times more Zinc than Canned Carrot Juice.
• While Canned Carrot Juice contains 66 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3.2 times more Energy, 18.9 times more Omega 3, 2.5 times more Carbohydrate, 8 times more Fiber and 9.1 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 12.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.