Comparing Nutrients in 5 ounces Boiled Sprouted Navy Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Sprouted Navy Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	3.8% 111kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	16.4% 21.3g	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy 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	45% 0.54mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	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	37.6% 150μg	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	27.2% 24.5mg	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

	Boiled Sprouted Navy Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	37.4% 3mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	37.5% 157mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	21% 146mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.45% 128g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Navy Beans have 5.8 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.6 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy 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 Boiled Sprouted Navy Beans vs Boiled Carrots:

• Boiled and Drained Sprouted Navy Beans have 22.9 times more Copper, 6.2 times more Iron, 11.1 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium and 4.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium and 4.1 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans and Boiled and Drained Carrots have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sprouted Navy Beans have 2.2 times more Energy, 299 times more Omega 3, 1.8 times more Carbohydrate and 9.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Sprouted Navy Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.