Comparing Nutrients in 1 kilogram Carrots VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Carrots	Cranberry Beans	Recommended Dietary Allowance
Energy	14% 410kcal	116% 3350kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	462% 601g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	650% 247g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	1510% 6040μg	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	65.6% 59mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cranberry Beans	Recommended Dietary Allowance
Calcium	33% 330mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	882% 7.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	400% 9.2mg	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	50% 350mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	392% 13320mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	24% 883g	3.35% 124g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 11.3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 31.8 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cranberry Beans:

• Raw Carrots have 11.5 times more Sodium and 7.1 times more Water than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 3.8 times more Calcium, 17.6 times more Copper, 16.7 times more Iron, 13 times more Magnesium, 6.4 times more Manganese, 10.6 times more Phosphorus, 4.2 times more Potassium, 127 times more Selenium and 15.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cranberry Beans contain 8.2 times more Energy, 5.1 times more Fat, 120 times more Omega 3, 2.9 times more Omega 6, 6.3 times more Carbohydrate, 8.8 times more Fiber and 24.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.