Comparing Nutrients in 1 pound Boiled Black Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Black Beans	Carrots	Recommended Dietary Allowance
Energy	20.6% 599kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	2% 1.45g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	104% 39.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	71.8% 40g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	169% 676μg	21.5% 86μg	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	29.7% 26.8mg	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	26.3% 3.95mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Carrots	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.06% 298g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled Black Beans have 3.7 times more Vitamin B1, 7.8 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled Black Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Black Beans have 4.6 times more Copper, 7 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 12 times more Selenium and 4.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 69 times more Sodium and 1.3 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Raw Carrots have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Black Beans have 3.2 times more Energy, 52.5 times more Omega 3, 2.5 times more Carbohydrate, 3.1 times more Fiber and 9.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 14.8 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.