Comparing Nutrients in 1 pound Boiled Black Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Black Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	20.6% 599kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2% 1.45g	15.5% 11.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	104% 39.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	71.8% 40g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	39% 0.51mg	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	169% 676μg	10.2% 41μg	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	0% 0mg	13.6% 12.2mg	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	26.3% 3.95mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	119% 9.53mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	88.7% 2.04mg	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	91% 635mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.06% 298g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Black Beans versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Black Beans vs Canned Carrots with Salt:

• 1 pound of Boiled Black Beans has 13.6 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B5 and 16.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Boiled Black Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Black Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Black Beans vs Canned Carrots with Salt:

• 1 pound of Boiled Black Beans has 2 times more Copper, 3.3 times more Iron, 8.8 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 4.3 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 242 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Canned Carrots with Salt contain similar levels of Calcium and Manganese per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Black Beans has 5.3 times more Energy, 9.5 times more Omega 3, 4.3 times more Carbohydrate, 5.8 times more Fiber and 13.8 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 7.8 times more Sugars than Boiled Black Beans.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Black Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in one pound.