Comparing Nutrients in 1 pound Boiled Sprouted Pinto Beans VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	32.4% 42g	130g per day for Men 19-50 years
Sugars	NA	24.5% 17.7g	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	NA	9.55% 3.63g	38g per day for Men 19-50 years
Protein	15% 8.44g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	482% 4336μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	75.7% 0.98mg	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	33% 132μg	4.54% 18μg	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	30.7% 27.7mg	43% 38.6mg	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	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	6.8% 68mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	23% 0.21mg	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	37.4% 3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	25.6% 0.59mg	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	19.4% 136mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	39% 1324mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.4% 424g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 1.9 times more Vitamin B3 and 7.3 times more Vitamin B9 than Canned Carrot Juice.
• While Canned Carrot Juice contains more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 2.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.6 times more Calcium, 1.4 times more Phosphorus, 3 times more Potassium and 1.3 times more Sodium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Manganese, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Sprouted Pinto Beans have 13.1 times more Omega 3 and 2 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.8 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.