Comparing Nutrients in 1 kilogram Canned White Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Canned White Beans	Carrots	Recommended Dietary Allowance
Energy	39.3% 1140kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	73.7% 96g	130g per day for Men 19-50 years
Sugars	4% 2.9g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	126% 48g	73.7% 28g	38g per day for Men 19-50 years
Protein	130% 72.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	163% 650μg	47.5% 190μg	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	65.6% 59mg	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	52.7% 7.9mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Carrots	Recommended Dietary Allowance
Calcium	73% 730mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	374% 30mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	62% 1.43mg	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	130% 910mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	19% 701g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned White Beans vs Carrots:

• Canned White Beans have 1.5 times more Vitamin B1 and 3.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B2, 8.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C and 4.6 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Raw Carrots have similar amounts of Vitamin E per 1 kg.
• Both Canned White Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned White Beans vs Carrots:

• Canned White Beans have 2.2 times more Calcium, 5.2 times more Copper, 10 times more Iron, 4.3 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, 16 times more Selenium, 4.9 times more Sodium and 4.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Water than Canned White Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 2.8 times more Energy, 28 times more Omega 3, 2.2 times more Carbohydrate, 1.7 times more Fiber and 7.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 16.3 times more Sugars than Canned White Beans.
• Both Canned White Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.