Comparing Nutrients in 5 ounces Boiled Sprouted Pinto Beans VS Canned Carrot Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Energy	1.08% 31kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	7.64% 5.54g	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	NA	3% 1.13g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	151% 1355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.42% 1.03mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	23.7% 0.31mg	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	10.3% 41μg	1.4% 5.67μg	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	9.6% 8.65mg	13.4% 12mg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.24% 0.065mg	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	11.7% 0.94mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	8% 0.18mg	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	6.07% 42.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	6.24% 94mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 1.9 times more Vitamin B3 and 7.3 times more Vitamin B9 than Canned Carrot Juice.
• While Canned Carrot Juice contains more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Pinto Beans vs Canned Carrot Juice:

• Boiled and Drained Sprouted Pinto Beans have 2.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.6 times more Calcium, 1.4 times more Phosphorus, 3 times more Potassium and 1.3 times more Sodium than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Canned Carrot Juice have similar amounts of Manganese, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sprouted Pinto Beans have 13.1 times more Omega 3 and 2 times more Protein than Canned Carrot Juice.
• While Canned Carrot Juice contains 1.8 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Canned Carrot Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.