Comparing Nutrients in 1 pound White Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	White Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	52% 1510kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	19.3% 25g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	15.5% 11.2g	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	181% 69g	18% 6.8g	38g per day for Men 19-50 years
Protein	189% 106g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	White Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	440% 1760μg	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	109% 1089mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	52.4% 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	592% 47.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	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	195% 1365mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of White Beans vs Canned Carrots with Salt:

• 1 pound of White Beans has 24.3 times more Vitamin B1, 4.9 times more Vitamin B2, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 43.1 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C, 3.5 times more Vitamin E and 1.8 times more Vitamin K than Raw White Beans.
• Both White Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw White Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Beans vs Canned Carrots with Salt:

• 1 pound of White Beans has 9.6 times more Calcium, 9.5 times more Copper, 16.3 times more Iron, 23.8 times more Magnesium, 4 times more Manganese, 12.5 times more Phosphorus, 10 times more Potassium, 32 times more Selenium and 14.1 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 15.1 times more Sodium and 8.2 times more Water than Raw White Beans.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Beans has 13.3 times more Energy, 15.1 times more Omega 3, 10.9 times more Carbohydrate, 10.1 times more Fiber and 36.5 times more Protein than Canned Carrots with Salt.
• Both White Beans and Canned Carrots with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw White Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in one pound.