Comparing Nutrients in 1 pound Boiled Young Broadbeans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Young Broadbeans	Carrots	Recommended Dietary Allowance
Energy	9.7% 281kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	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	35.2% 46g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	39% 21.8g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Carrots	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	65.8% 263μg	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	100% 90mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans	Carrots	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	85% 6.8mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	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	47.3% 331mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.3% 380g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Young Broadbeans vs Carrots:

• Boiled and Drained Young Broadbeans have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 3.1 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 59.6 times more Vitamin A, 4.1 times more Vitamin B5 and 4.8 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Young Broadbeans vs Carrots:

• Boiled and Drained Young Broadbeans have 1.3 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 10 times more Selenium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 1.7 times more Potassium and 1.7 times more Sodium than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans and Raw Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Broadbeans have 1.5 times more Energy, 91 times more Omega 3, 1.3 times more Fiber and 5.2 times more Protein than Raw Carrots.
• Both Boiled and Drained Young Broadbeans and Raw Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Young Broadbeans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.