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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	76.2% 99g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	111% 42g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	77% 43g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	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	36% 0.43mg	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	15.6% 2.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20% 200mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	157% 12.6mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	92% 644mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.4% 422g	3700g per day for Men 19-50 years

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

• Boiled Royal Red Kidney Beans with Salt have 5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 9.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A and 1.7 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Royal Red Kidney Beans with Salt 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 Boiled Royal Red Kidney Beans with Salt vs Canned Carrots with Liquids and Salt:

• Boiled Royal Red Kidney Beans with Salt have 1.4 times more Calcium, 2.5 times more Copper, 5.3 times more Iron, 4.7 times more Magnesium, 7.1 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Manganese and 1.4 times more Water than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Royal Red Kidney Beans with Salt have 5.3 times more Energy, 7.1 times more Omega 3, 4.1 times more Carbohydrate, 5.2 times more Fiber and 16.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Royal Red Kidney Beans with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.