Comparing Nutrients in 5 ounces Boiled Navy Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Navy Beans	Carrots	Recommended Dietary Allowance
Energy	6.84% 198kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	9.27% 6.7g	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	0% 0g	1.08% 0.78g	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	% 0g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 5.1g	g per day for Men 19-50 years
Fiber	39% 15g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.6% 198μg	6.73% 27μg	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	1.4% 1.28mg	9.3% 8.36mg	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	0.094% 0.014mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Carrots	Recommended Dietary Allowance
Calcium	9.8% 98mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	0.11% 4.54μg	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	42% 3.35mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	8.8% 0.2mg	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	29% 204mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.44% 90g	3.4% 125g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 3.6 times more Vitamin B1 and 7.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B3, 6.6 times more Vitamin C, 66 times more Vitamin E and 22 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Raw Carrots have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled Navy Beans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Navy Beans have 2.1 times more Calcium, 4.7 times more Copper, 7.9 times more Iron, 4.4 times more Magnesium, 3.7 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium, 29 times more Selenium and 4.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Sodium and 1.4 times more Water than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Carrots have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Navy Beans have 3.4 times more Energy, 88.5 times more Omega 3, 2.7 times more Carbohydrate, 3.8 times more Fiber and 8.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 12.8 times more Sugars than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 5 oz.