Comparing Nutrients in 1 kilogram Navy Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Navy Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	116% 3370kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	47.6% 34.5g	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	4.97% 3.6g	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	% 2.1g	% 4g	g per day for Men 19-50 years
Sucrose	% 33.3g	% 27g	g per day for Men 19-50 years
Fiber	403% 153g	79% 30g	38g per day for Men 19-50 years
Protein	399% 223g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	646% 7.75mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	147% 1470mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.27% 121g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 11.7 times more Vitamin B1, 3.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 26 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 51.5 times more Vitamin E and 5.5 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Navy Beans have 4.9 times more Calcium, 49.1 times more Copper, 16.1 times more Iron, 17.5 times more Magnesium, 9.1 times more Manganese, 13.6 times more Phosphorus, 5 times more Potassium, 15.7 times more Selenium and 18.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.6 times more Sodium and 7.5 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 9.6 times more Energy, 8.3 times more Fat, 538 times more Omega 3, 3.9 times more Omega 6, 7.4 times more Carbohydrate, 5.1 times more Fiber and 29.4 times more Protein than Boiled and Drained Carrots.
• Both Raw Navy Beans and Boiled and Drained Carrots have similar amounts of Sugars per 1 kg.
• Both Raw Navy Beans as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.