Comparing Nutrients in 5 ounces Cranberry Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cranberry Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	16.4% 475kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	92% 35g	11% 4.25g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.2% 1.06mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	16.7% 0.22mg	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	214% 856μg	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	18% 180mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	88.6% 7.1mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	9.55% 0.22mg	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	75.3% 527mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	55.5% 1888mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry Beans vs Boiled Carrots:

• Raw Cranberry Beans have 11.3 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 43.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Raw Cranberry Beans.
• Both Raw Cranberry Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cranberry Beans vs Boiled Carrots:

• Raw Cranberry Beans have 4.2 times more Calcium, 46.7 times more Copper, 14.7 times more Iron, 15.6 times more Magnesium, 5.9 times more Manganese, 12.4 times more Phosphorus, 5.7 times more Potassium, 18.1 times more Selenium and 18.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.7 times more Sodium and 7.3 times more Water than Raw Cranberry Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberry Beans have 9.6 times more Energy, 6.8 times more Fat, 240 times more Omega 3, 3.3 times more Omega 6, 7.3 times more Carbohydrate, 8.2 times more Fiber and 30.3 times more Protein than Boiled and Drained Carrots.
• Both Raw Cranberry Beans as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.