Comparing Nutrients in 1 pound Cranberry Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Cranberry Beans	Carrots	Recommended Dietary Allowance
Energy	52.4% 1520kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	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	210% 272g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	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	295% 112g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	187% 104g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cranberry 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	282% 3.4mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	685% 2740μg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Carrots	Recommended Dietary Allowance
Calcium	57.6% 576mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	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	283% 22.7mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	241% 1687mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	178% 6042mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	105% 57.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 11.3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 31.8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• Both Raw Cranberry Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cranberry Beans vs Carrots:

• Raw Cranberry Beans have 3.8 times more Calcium, 17.6 times more Copper, 16.7 times more Iron, 13 times more Magnesium, 6.4 times more Manganese, 10.6 times more Phosphorus, 4.2 times more Potassium, 127 times more Selenium and 15.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium and 7.1 times more Water than Raw Cranberry Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Cranberry Beans have 8.2 times more Energy, 5.1 times more Fat, 120 times more Omega 3, 2.9 times more Omega 6, 6.3 times more Carbohydrate, 8.8 times more Fiber and 24.8 times more Protein than Raw Carrots.
• Both Raw Cranberry Beans as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.