Comparing Nutrients in 1 pound Sprouted Pinto Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sprouted Pinto Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	9.7% 281kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	42.5% 24g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	33% 0.43mg	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	134% 535μg	11.3% 45.4μg	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	109% 98mg	12.6% 11.3mg	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	NA	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	37.3% 0.34mg	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	112% 8.94mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	33.7% 0.78mg	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	61% 426mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.97% 369g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sprouted Pinto Beans vs Frozen Carrots:

• Raw Sprouted Pinto Beans have 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 4.9 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B6, 11.8 times more Vitamin B9 and 8.7 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A than Raw Sprouted Pinto Beans.
• Both Raw Sprouted Pinto Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Pinto Beans vs Frozen Carrots:

• Raw Sprouted Pinto Beans have 4.3 times more Copper, 4.5 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Sodium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Raw Sprouted Pinto Beans and Frozen Carrots, Unprepared have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Pinto Beans have 1.7 times more Energy, 19.6 times more Omega 3, 1.5 times more Carbohydrate and 6.7 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.3 times more Omega 6 than Raw Sprouted Pinto Beans.
• Both Raw Sprouted Pinto Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.