Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Carrots	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	9.3% 6.75g	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	0.61% 0.44g	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	% 5.74g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22% 12.3g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10.4% 0.13mg	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	46% 184μg	3.54% 14μg	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	1.9% 1.7mg	3.94% 3.54mg	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	0.28% 0.043mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	11.7% 0.1mg	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	52% 4.17mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	10.5% 0.24mg	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	28.8% 201mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Frozen Carrots:

• 5 ounces of Boiled Red Kidney Beans have 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 13 times more Vitamin B9 than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A, 2.1 times more Vitamin C, 19 times more Vitamin E and 2.1 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Carrots provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Frozen Carrots:

• 5 ounces of Boiled Red Kidney Beans have 3.3 times more Copper, 6.7 times more Iron, 3.8 times more Magnesium, 2.8 times more Manganese, 4.3 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 3.2 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 1.3 times more Calcium, 34 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.5 times more Energy, 9.9 times more Omega 3, 2.9 times more Carbohydrate, 2.2 times more Fiber and 11.1 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 14.9 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 in five ounces.