Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Boiled Carrots	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 350kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	63.2% 82.2g	165% 215g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 27g	% 34.7g	g per day for Men 19-50 years
Fiber	79% 30g	145% 55g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	302% 2.72mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Canned Red Kidney Beans:

• Boiled and Drained Carrots have 2.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 18 times more Vitamin C than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Red Kidney Beans, Solids have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Canned Red Kidney Beans:

• Boiled and Drained Carrots have 1.3 times more Water than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.9 times more Calcium, 16 times more Copper, 4.4 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 4 times more Phosphorus, 2.3 times more Selenium, 4 times more Sodium and 3.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Red Kidney Beans, Solids have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Kidney Beans, Solids contain 3.5 times more Energy, 5.8 times more Fat, 73 times more Omega 3, 2.6 times more Carbohydrate, 1.8 times more Fiber and 10.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Red Kidney Beans, Solids have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Carrots as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.