Comparing Nutrients in 300 calories Boiled Sprouted Pinto Beans VS Canned Carrot Juice

Weight per 300 calories

• Boiled Sprouted Pinto Beans: 1364g
• Canned Carrot Juice: 750g

Canned Carrot Juice has 1.8 times more energy per unit of mass than Boiled and Drained Sprouted Pinto Beans, which is low in comparison to other foods. Boiled Sprouted Pinto Beans having very low energy density.

Which food has more nutrients per 300 calories - Boiled Sprouted Pinto Beans or Canned Carrot Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	4.2% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.37% 0.91g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	NA	40.4% 29.3g	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	NA	15.8% 6g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	797% 7170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.8mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	125% 1.63mg	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	99% 395μg	7.5% 30μg	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	92% 83mg	71% 63.8mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	20.5% 205mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	38.3% 0.35mg	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	113% 9mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	42.4% 0.98mg	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	58.4% 409mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	39.3% 1336mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	46.4% 695mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	18% 667g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B5, 13.2 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Carrot Juice.
• While Canned Carrot Juice contains more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 4.2 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Selenium, 1.4 times more Sodium, 1.7 times more Zinc and 1.9 times more Water than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.6 times more Potassium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Sprouted Pinto Beans have 3.9 times more Fat, 23.8 times more Omega 3, 2 times more Omega 6 and 3.6 times more Protein than Canned Carrot Juice.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.