Comparing Nutrients in 1 pound Canned Carrots with Salt VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Canned Carrots with Salt	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	NA	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	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	5.2% 2.9g	15% 8.44g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	19% 0.24mg	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	10.2% 41μg	33% 132μg	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	13.6% 12.2mg	30.7% 27.7mg	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	22.4% 3.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	54% 0.49mg	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	36.3% 2.9mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	24.3% 0.56mg	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	15.6% 109mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 424g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Boiled Sprouted Pinto Beans:

• Drained Canned Carrots with Salt have more Vitamin A and 2.1 times more Vitamin B6 than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 3.7 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Boiled Sprouted Pinto Beans:

• Drained Canned Carrots with Salt have 1.7 times more Calcium, 3.7 times more Manganese, 1.8 times more Potassium, 4.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 2.3 times more Magnesium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Sprouted Pinto Beans have similar amounts of Copper, Iron, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Drained Canned Carrots with Salt have 1.4 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 10.7 times more Omega 3 and 2.9 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.