Comparing Nutrients in 5 ounces Pinto Beans VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pinto Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17% 492kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	4.13% 3g	4.85% 3.5g	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	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	54.2% 30.4g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.2% 1mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	12.2% 0.16mg	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	186% 744μg	3.2% 12.8μg	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	9.92% 8.93mg	4.25% 3.83mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	16.4% 0.15mg	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	90% 7.2mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	27.7% 0.64mg	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	83.2% 583mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	58% 1975mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Canned Carrots with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Pinto Beans vs Canned Carrots with Salt:

• 5 ounces of Pinto Beans have 39.6 times more Vitamin B1, 7.1 times more Vitamin B2, 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 4.2 times more Vitamin B6, 58.3 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain more Vitamin A, 3.5 times more Vitamin E and 1.8 times more Vitamin K than Raw Pinto Beans.
• 5 ounces of Pinto Beans have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Pinto Beans as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pinto Beans vs Canned Carrots with Salt:

• 5 ounces of Pinto Beans have 4.5 times more Calcium, 8.6 times more Copper, 7.9 times more Iron, 22 times more Magnesium, 2.6 times more Manganese, 17.1 times more Phosphorus, 7.8 times more Potassium, 69.8 times more Selenium and 8.8 times more Zinc than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 20.2 times more Sodium and 8.2 times more Water than Raw Pinto Beans.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pinto Beans have 13.9 times more Energy, 21.5 times more Omega 3, 11.3 times more Carbohydrate, 10.3 times more Fiber and 33.5 times more Protein than Canned Carrots with Salt.
• Both Pinto Beans and Canned Carrots with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Pinto Beans as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in five ounces.