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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.06% 1.2g	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	165% 215g	130g per day for Men 19-50 years
Sugars	34% 24.6g	52.4% 38g	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	1.38% 1g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 34.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	145% 55g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	NA	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	70% 280μg	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	2.22% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	31% 310mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	302% 2.72mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	167% 3.84mg	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	173% 1210mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	25% 930g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Canned Red Kidney 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 Canned Red Kidney Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.7 times more Vitamin B2 and 10 times more Vitamin C than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 3.5 times more Vitamin B1 and 3.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Red Kidney Beans, Solids 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 Canned Red Kidney Beans:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Water than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 1.8 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 6.1 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 2.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Red Kidney Beans contain similar levels of Manganese and Sodium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans, Solids contains 5.4 times more Energy, 9.1 times more Omega 3, 4 times more Carbohydrate, 1.5 times more Sugars, 3.1 times more Fiber and 13.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 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 Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one kilogram.