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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Navy Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	116% 3370kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 33.3g	NA	g per day for Men 19-50 years
Fiber	403% 153g	47.4% 18g	38g per day for Men 19-50 years
Protein	399% 223g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	646% 7.75mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	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	910% 3640μg	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	NA	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	21% 25μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	147% 1470mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	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	686% 55mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	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	581% 4070mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.27% 121g	25% 930g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 40.8 times more Vitamin B1, 6.1 times more Vitamin B2, 5.2 times more Vitamin B3, 5.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 45.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 36.5 times more Vitamin E and 3.9 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Navy Beans have 4.7 times more Calcium, 8.1 times more Copper, 10.6 times more Iron, 19.4 times more Magnesium, 3.2 times more Manganese, 20.4 times more Phosphorus, 6.8 times more Potassium, 27.5 times more Selenium and 12.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 48 times more Sodium and 7.7 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 14.7 times more Energy, 10.7 times more Fat, 67.3 times more Omega 3, 6 times more Omega 6, 11.3 times more Carbohydrate, 1.6 times more Sugars, 8.5 times more Fiber and 38.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Navy Beans as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 1 kg.