Comparing Nutrients in 1 kilogram Boiled Carrots VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Navy Beans	26%	4%	70%

Macro Nutrients

	Boiled Carrots	Navy Beans	Recommended Dietary Allowance
Energy	12% 350kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	467% 608g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 27g	% 33.3g	g per day for Men 19-50 years
Fiber	79% 30g	403% 153g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Navy Beans	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Navy Beans	Recommended Dietary Allowance
Calcium	30% 300mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Navy Beans:

• 1 kilogram of Boiled Carrots has more Vitamin A, 51.5 times more Vitamin E and 5.5 times more Vitamin K than Navy Beans.
• While 1 kg of Raw Navy Beans contains 11.7 times more Vitamin B1, 3.7 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 26 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Carrots as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Navy Beans:

• 1 kilogram of Boiled Carrots has 11.6 times more Sodium and 7.5 times more Water than Navy Beans.
• While 1 kg of Raw Navy Beans contains 4.9 times more Calcium, 49.1 times more Copper, 16.1 times more Iron, 17.5 times more Magnesium, 9.1 times more Manganese, 13.6 times more Phosphorus, 5 times more Potassium, 15.7 times more Selenium and 18.3 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 9.6 times more Energy, 538 times more Omega 3, 7.4 times more Carbohydrate, 5.1 times more Fiber and 29.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Navy Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.