Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Red Kidney Beans	Carrots	Recommended Dietary Allowance
Energy	43.8% 1270kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	73.7% 96g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 86.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney 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	133% 1.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Carrots	Recommended Dietary Allowance
Calcium	28% 280mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 669g	24% 883g	3700g per day for Men 19-50 years

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

• Boiled Red Kidney Beans have 2.4 times more Vitamin B1 and 6.8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.7 times more Vitamin B3, 4.9 times more Vitamin C, 22 times more Vitamin E and 1.6 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Carrots have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled Red Kidney 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 Red Kidney Beans vs Carrots:

• Boiled Red Kidney Beans have 5.4 times more Copper, 9.8 times more Iron, 3.8 times more Magnesium, 3.3 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 12 times more Selenium and 4.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 34.5 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Raw Carrots have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Red Kidney Beans have 3.1 times more Energy, 84 times more Omega 3, 2.4 times more Carbohydrate, 2.6 times more Fiber and 9.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 14.8 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.