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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Black Beans	25%	4%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Black Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	174% 2.78g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	19.5% 3.32g	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	480% 624g	130g per day for Men 19-50 years
Sugars	34% 24.6g	29.2% 21g	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	408% 155g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	386% 216g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	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	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	220% 2.86mg	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	1110% 4440μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Black Beans	Recommended Dietary Allowance
Calcium	31% 310mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	934% 8.4mg	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	628% 50.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	461% 10.6mg	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	503% 3520mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	436% 14830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	25% 930g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Black Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 1.8 times more Vitamin K than Black Beans.
• While 1 kg of Raw Black Beans contains 47.4 times more Vitamin B1, 7.1 times more Vitamin B2, 4.6 times more Vitamin B3, 6.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 55.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Black Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 48 times more Sodium and 8.4 times more Water than Black Beans.
• While 1 kg of Raw Black Beans contains 4 times more Calcium, 8.2 times more Copper, 9.7 times more Iron, 19 times more Magnesium, 2.4 times more Manganese, 17.6 times more Phosphorus, 8.6 times more Potassium, 8 times more Selenium and 12.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Black Beans contains 14.8 times more Energy, 34.8 times more Omega 3, 11.6 times more Carbohydrate, 8.6 times more Fiber and 37.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Black Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Black Beans provide inadequate amounts of Omega 6 in one kilogram.