Comparing Nutrients in 1 pound Carrots VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Carrots	Boiled Pink Beans	Recommended Dietary Allowance
Energy	6.4% 186kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	97% 127g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	2.25% 1.63g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	191% 762μg	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	29.7% 26.8mg	0% 0mg	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	20% 3mg	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	15% 150mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	108% 2.5mg	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	22.7% 159mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11% 400g	7.5% 278g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.7 times more Vitamin B3, more Vitamin C and 3.6 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B6, 8.8 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Boiled Pink Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Raw Carrots as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Carrots have 34.5 times more Sodium and 1.4 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.6 times more Calcium, 6 times more Copper, 7.7 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 14 times more Selenium and 4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 13.2 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.6 times more Energy, 48 times more Omega 3, 2.9 times more Carbohydrate, 1.9 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.