Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Energy	7.6% 220kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	71.4% 93g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	NA	21% 8g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1062% 9560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	167% 2.17mg	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	72.5% 290μg	10% 40μg	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	67.8% 61mg	94% 85mg	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	NA	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	15% 150mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	51% 0.46mg	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	82.5% 6.6mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	56.5% 1.3mg	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	43% 300mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	86% 2920mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	25.2% 934g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 1.9 times more Vitamin B3 and 7.3 times more Vitamin B9 than Canned Carrot Juice.
• While Canned Carrot Juice contains more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 2.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.6 times more Calcium, 1.4 times more Phosphorus, 3 times more Potassium and 1.3 times more Sodium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Manganese, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sprouted Pinto Beans have 13.1 times more Omega 3 and 2 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.8 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.