Comparing Nutrients in 1 kilogram Carrots VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	14% 410kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	5.76% 0.98g	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	202% 262g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	4.7% 3.4g	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	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	% 5.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 36g	% 3.4g	g per day for Men 19-50 years
Fiber	73.7% 28g	237% 90g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Pinto 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	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	33% 330mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	0.55% 22μg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	197% 4.53mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	24% 883g	17% 630g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 7.4 times more Vitamin C and 3.8 times more Vitamin K than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B6, 9.1 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Boiled Pinto Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Carrots have 69 times more Sodium and 1.4 times more Water than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Calcium, 4.9 times more Copper, 7 times more Iron, 4.2 times more Magnesium, 3.2 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 62 times more Selenium and 4.1 times more Zinc than Raw Carrots.
• Both Raw Carrots as well as Boiled Pinto Beans have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 13.9 times more Sugars than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 3.5 times more Energy, 68.5 times more Omega 3, 2.7 times more Carbohydrate, 3.2 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.