Comparing Nutrients in 1 pound Boiled Carrots VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Boiled Carrots	Canned Pinto Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	70.6% 92g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	3.38% 2.45g	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	2.25% 1.63g	0% 0g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 2.45g	g per day for Men 19-50 years
Fiber	36% 13.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	429% 3865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	NA	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	16% 63.5μg	27.2% 109μg	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	18% 16.3mg	0.5% 0.45mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	131% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	75.5% 1.74mg	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	19.4% 136mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11% 409g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Pinto Beans per 1 lb

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

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

• 1 pound of Boiled Carrots has 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 36 times more Vitamin C than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Boiled and Drained Carrots as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Carrots has 1.3 times more Water than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 2.1 times more Calcium, 15.2 times more Copper, 3.9 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Sodium and 3.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Pinto Beans contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 6.4 times more Sugars than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 3.3 times more Energy, 158 times more Omega 3, 2.5 times more Carbohydrate, 1.8 times more Fiber and 9.2 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in one pound.