Comparing Nutrients in 300 calories Carrots VS Boiled Kidney Beans

Weight per 300 calories

• Carrots: 732g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 3.1 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Carrots	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.4% 54g	130g per day for Men 19-50 years
Sugars	48% 34.7g	1.04% 0.76g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	76.8% 307μg	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	48% 43mg	3.15% 2.83mg	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	32% 4.83mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24% 241mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	44% 1mg	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	36.6% 256mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	17.5% 646g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Boiled Kidney Beans:

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5.3 times more Vitamin B3, 3.8 times more Vitamin B5, 3.6 times more Vitamin B6, 15.2 times more Vitamin C, 68.1 times more Vitamin E and 4.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Boiled Kidney Beans:

• Raw Carrots have 2.9 times more Calcium, 2.4 times more Potassium, 213.7 times more Sodium and 4.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 3.6 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.9 times more Omega 6, 1.3 times more Carbohydrate, 45.9 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 27.4 times more Omega 3 and 3 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.