Comparing Nutrients in 1 pound Boiled White Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Beans	Carrots	Recommended Dietary Allowance
Energy	21.7% 630kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	79% 44g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	92% 367μg	21.5% 86μg	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	0% 0mg	29.7% 26.8mg	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	28.4% 4.26mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Carrots	Recommended Dietary Allowance
Calcium	41% 408mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	210% 16.8mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	28.2% 0.65mg	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	73.2% 513mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled White Beans vs Carrots:

• Boiled White Beans have 1.8 times more Vitamin B1, 4.3 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B2, 7 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled White Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled White Beans vs Carrots:

• Boiled White Beans have 2.7 times more Calcium, 6.4 times more Copper, 12.3 times more Iron, 5.3 times more Magnesium, 4.4 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium, 13 times more Selenium and 5.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium and 1.4 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled White Beans have 3.4 times more Energy, 34.5 times more Omega 3, 2.6 times more Carbohydrate, 2.3 times more Fiber and 10.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 13.9 times more Sugars than Boiled White Beans.
• Both Boiled White Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.