Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Black Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	182% 237g	130g per day for Men 19-50 years
Sugars	34% 24.6g	4.4% 3.2g	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	47.4% 18g	229% 87g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	53% 0.69mg	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	20% 80μg	373% 1490μg	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	22.2% 20mg	0% 0mg	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	48.7% 7.3mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Black Beans	Recommended Dietary Allowance
Calcium	31% 310mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	232% 2.1mg	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	65% 5.2mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	193% 4.44mg	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	28.6% 200mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	102% 11mg	11mg per day for Men 19-50 years
Water	25% 930g	17.8% 657g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Boiled Black Beans.
• While Boiled Black Beans contain 12.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B5 and 18.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled Black Beans have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Black Beans:

• Canned Carrots Solids and Liquids with Salt have 240 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• While Boiled Black Beans contain 2 times more Copper, 4 times more Iron, 7.8 times more Magnesium, 7 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 3.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled Black Beans have similar amounts of Calcium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 7.7 times more Sugars than Boiled Black Beans.
• While Boiled Black Beans contain 5.7 times more Energy, 13.1 times more Omega 3, 4.4 times more Carbohydrate, 4.8 times more Fiber and 15.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.