Comparing Nutrients in 5 ounces Boiled Black Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Black Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.45% 187kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	4.85% 3.5g	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	32.5% 12.3g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	12.2% 0.16mg	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	53% 211μg	3.2% 12.8μg	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	0% 0mg	4.25% 3.83mg	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	8.22% 1.23mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	16.4% 0.15mg	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	37.2% 2.98mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	27.7% 0.64mg	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	28.3% 198mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Canned Carrots with Salt:

• 5 ounces of Boiled Black Beans have 13.6 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B5 and 16.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Boiled Black Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Black Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans vs Canned Carrots with Salt:

• 5 ounces of Boiled Black Beans have 2 times more Copper, 3.3 times more Iron, 8.8 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 4.3 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 242 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Canned Carrots with Salt contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans have 5.3 times more Energy, 9.5 times more Omega 3, 4.3 times more Carbohydrate, 5.8 times more Fiber and 13.8 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 7.8 times more Sugars than Boiled Black Beans.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Black Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in five ounces.