Comparing Nutrients in 1 kilogram Carrots VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Carrots	Young Winged Beans	Recommended Dietary Allowance
Energy	14% 410kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	9.65% 1.64g	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	33% 43g	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	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	928% 8350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	87% 1.13mg	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	165% 660μg	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	203% 183mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	33% 330mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	56.7% 0.51mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	95% 2.18mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 883g	23.5% 870g	3700g per day for Men 19-50 years

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

• Raw Carrots have 4.6 times more Vitamin B5 and 1.2 times more Vitamin B6 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Young Winged Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Carrots as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Young Winged Beans:

• Raw Carrots have 1.4 times more Potassium and 17.3 times more Sodium than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.5 times more Calcium, 5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese, 15 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Young Winged Beans have similar amounts of Copper, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.2 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 11.5 times more Omega 3 and 7.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Young Winged Beans have similar amounts of Energy per 1 kg.
• Both Raw Carrots as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.