Comparing Nutrients in 5 ounces Red Kidney Beans VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Energy	16.5% 478kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	86.8% 113g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	76% 55g	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	56.7% 21.5g	88% 33.5g	38g per day for Men 19-50 years
Protein	57% 32g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	539% 4852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	113% 1.47mg	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	19.5% 78μg	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	23% 20.7mg	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	2% 0.3mg	51.5% 7.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Calcium	11.8% 118mg	30% 301mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	58.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	69.6% 5.57mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	68.8% 1.6mg	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	82.2% 575mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	106% 3600mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dry Carrot per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Dry Carrot:

• 5 ounces of Red Kidney Beans have 7.2 times more Vitamin B9 than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain more Vitamin A, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 3.2 times more Vitamin C, 26 times more Vitamin E and 19.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Carrot provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Dry Carrot:

• 5 ounces of Red Kidney Beans have 1.9 times more Copper, 1.7 times more Iron and 1.8 times more Zinc than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 2.6 times more Calcium, 1.9 times more Potassium, 2.7 times more Selenium and 22.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Carrot contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 3.8 times more Omega 3 and 2.8 times more Protein than Dry Carrot.
• While 5 oz of Dehydrated Carrot contain 2.8 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 1.6 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Carrot offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6