Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Boiled Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Energy	20% 576kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	278% 361g	130g per day for Men 19-50 years
Sugars	2% 1.45g	243% 176g	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	88.3% 33.6g	282% 107g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	1725% 15526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	363% 4.7mg	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	147% 590μg	62.4% 249μg	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	6.05% 5.44mg	73.6% 66.2mg	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	0.91% 0.14mg	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Calcium	12.7% 127mg	96% 962mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	186% 1.68mg	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	167% 13.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	220% 5.06mg	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	92% 644mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	339% 11521mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Dry Carrot per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Dry Carrot:

• 1 pound of Boiled Red Kidney Beans has 2.4 times more Vitamin B9 than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains more Vitamin A, 3.3 times more Vitamin B1, 7.2 times more Vitamin B2, 11.4 times more Vitamin B3, 6.7 times more Vitamin B5, 8.7 times more Vitamin B6, 12.2 times more Vitamin C, 181.7 times more Vitamin E and 12.9 times more Vitamin K than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Dry Carrot:

• 1 lb of Dehydrated Carrot contains 7.6 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 6.3 times more Potassium, 7.2 times more Selenium, 137.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Omega 3 than Dry Carrot.
• While 1 lb of Dehydrated Carrot contains 2.7 times more Energy, 5.9 times more Omega 6, 3.5 times more Carbohydrate, 121.3 times more Sugars and 3.2 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Carrot offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6