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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Carrot Juice has 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.
• While Boiled and Drained Sprouted Pinto Beans contain 1.9 times more Vitamin B3 and 7.3 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice and Boiled and Drained Sprouted Pinto Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Canned Carrot Juice as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Carrot Juice has 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.
• While Boiled and Drained Sprouted Pinto Beans contain 2.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Canned Carrot Juice.
• Both Canned Carrot Juice and Boiled and Drained Sprouted Pinto Beans have similar amounts of Manganese, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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