Comparing Nutrients in 5 ounces California Red Kidney Beans VS Boiled Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Carrots with Salt	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Boiled Carrots with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	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	93% 35.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	0.71% 2.83μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Boiled Carrots with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Boiled Carrots with Salt:

• 5 ounces of California Red Kidney Beans have 8 times more Vitamin B1, 5 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 197 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain more Vitamin A than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Boiled Carrots with Salt have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Boiled and Drained Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Boiled Carrots with Salt:

• 5 ounces of California Red Kidney Beans have 6.5 times more Calcium, 64.7 times more Copper, 27.5 times more Iron, 16 times more Magnesium, 6.5 times more Manganese, 13.5 times more Phosphorus, 6.3 times more Potassium, 4.6 times more Selenium and 12.8 times more Zinc than Boiled Carrots with Salt.
• While 5 oz of Boiled and Drained Carrots with Salt contain 27.5 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• 5 ounces of Boiled Carrots with Salt lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 9.4 times more Energy, 42 times more Omega 3, 7.3 times more Carbohydrate, 8.3 times more Fiber and 32.1 times more Protein than Boiled Carrots with Salt.
• 5 ounces of Boiled Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Boiled and Drained Carrots with Salt provide inadequate amounts of Omega 6 in five ounces.