Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	48.3% 1400kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	34.2% 25g	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	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	39.5% 15g	38g per day for Men 19-50 years
Protein	147% 82.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	350% 1400μg	22.5% 90μg	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	10% 9mg	30% 27mg	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	0.67% 0.1mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	295% 23.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	206% 1440mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	17.2% 638g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Canned Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans vs Canned Carrots with Salt:

• 1 kilogram of Boiled Navy Beans has 13.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B5, 1.2 times more Vitamin B6 and 15.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 3 times more Vitamin C, 74 times more Vitamin E and 16.3 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Navy Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans vs Canned Carrots with Salt:

• 1 kilogram of Boiled Navy Beans has 2.8 times more Calcium, 2 times more Copper, 3.7 times more Iron, 6.6 times more Magnesium, 6 times more Phosphorus, 2.2 times more Potassium, 7.3 times more Selenium and 4 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Sodium and 1.5 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Carrots with Salt contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Navy Beans has 5.6 times more Energy, 16.1 times more Omega 3, 4.7 times more Carbohydrate, 7 times more Fiber and 12.9 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 6.7 times more Sugars than Boiled Navy Beans.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Navy Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in one kilogram.