Comparing Nutrients in 1 pound Red Kidney Beans VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	Red Kidney Beans	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	13% 9.53g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	181% 69g	36% 13.6g	38g per day for Men 19-50 years
Protein	182% 102g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	53.4% 0.69mg	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	447% 1787μg	2.27% 9.07μg	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	22.7% 20.4mg	18% 16.3mg	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	6.35% 0.95mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	5.4% 215μg	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	379% 30.3mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	30.6% 0.7mg	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	263% 1842mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	91% 1370mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Carrots with Salt per 1 lb

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

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

• 1 pound of Red Kidney Beans has 9.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 197 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Carrots with Salt.
• While 1 lb of Boiled and Drained Carrots with Salt contains more Vitamin A, 4.9 times more Vitamin E and 2.4 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Boiled Carrots with Salt:

• 1 pound of Red Kidney Beans has 2.8 times more Calcium, 41.1 times more Copper, 19.7 times more Iron, 13.8 times more Magnesium, 7.2 times more Manganese, 13.5 times more Phosphorus, 5.8 times more Potassium, 4.6 times more Selenium and 14 times more Zinc than Boiled Carrots with Salt.
• While 1 lb of Boiled and Drained Carrots with Salt contains 25.2 times more Sodium and 7.7 times more Water than Raw Red Kidney Beans.
• 1 pound of Boiled Carrots with Salt lack sufficient amounts of Copper, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Boiled and Drained Carrots with Salt lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 9.6 times more Energy, 179 times more Omega 3, 7.5 times more Carbohydrate, 5.1 times more Fiber and 29.6 times more Protein than Boiled Carrots with Salt.
• While 1 lb of Boiled and Drained Carrots with Salt contains 1.6 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Boiled Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Boiled and Drained Carrots with Salt provide inadequate amounts of Omega 6 in one pound.