Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	15.4% 11g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	9.07% 36.3μg	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	4.03% 3.63mg	10% 9.07mg	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	0.6% 0.091mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 132mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	52% 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	71% 5.67mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.56% 354g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Canned Carrots with Liquids and Salt:

• Canned Red Kidney Beans Solids and Liquids have 5.6 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B6, 2.5 times more Vitamin C, 36.5 times more Vitamin E and 2.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Canned Carrots with Liquids and Salt:

• Canned Red Kidney Beans Solids and Liquids have 1.4 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 5.3 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Kidney Beans Solids and Liquids have 3.5 times more Energy, 6.4 times more Omega 3, 2.8 times more Carbohydrate, 2.4 times more Fiber and 9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.