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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Pink Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	51.4% 1490kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	4.97% 3.6g	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	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	139% 53g	39.5% 15g	38g per day for Men 19-50 years
Protein	162% 91g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink 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	214% 2.57mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	420% 1680μg	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	0% 0mg	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	65.3% 9.8mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	116% 1.04mg	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	288% 23mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	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	236% 1650mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	16.5% 612g	25% 930g	3700g per day for Men 19-50 years

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

• Boiled Pink Beans have 14.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 18.7 times more Vitamin B9 and 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and 2.6 times more Vitamin K than Boiled Pink Beans.
• Both Boiled Pink Beans and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled Pink Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Pink Beans have 2.1 times more Calcium, 2.6 times more Copper, 3.6 times more Iron, 8.1 times more Magnesium, 1.2 times more Manganese, 6.9 times more Phosphorus, 2.8 times more Potassium, 3.5 times more Selenium and 3.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 121 times more Sodium and 1.5 times more Water than Boiled Pink Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Pink Beans have 6 times more Energy, 8.7 times more Omega 3, 5 times more Carbohydrate, 3.5 times more Fiber and 14.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.9 times more Sugars than Boiled Pink Beans.
• Both Boiled Pink Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.