Comparing Nutrients in 1 kilogram Carrots VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Carrots	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	14% 410kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	9.94% 1.7g	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	115% 150g	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	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Sprouted Navy 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	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	152% 1.98mg	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	265% 1060μg	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	192% 173mg	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	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	432% 3.9mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	194% 4.46mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	24% 883g	20.5% 760g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A than Boiled and Drained Sprouted Navy Beans.
• While Boiled and Drained Sprouted Navy Beans contain 5.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Carrots have 2.1 times more Calcium and 4.9 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• While Boiled and Drained Sprouted Navy Beans contain 8.6 times more Copper, 7 times more Iron, 9.3 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, 6 times more Selenium and 4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Sprouted Navy Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sprouted Navy Beans contain 1.9 times more Energy, 149.5 times more Omega 3, 1.6 times more Carbohydrate and 7.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.