Comparing Nutrients in 5 ounces Boiled White Beans VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled White Beans	Carrots	Recommended Dietary Allowance
Energy	6.8% 197kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	NA	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	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	14% 0.17mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	28.7% 115μg	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	0% 0mg	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	8.9% 1.33mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Carrots	Recommended Dietary Allowance
Calcium	12.8% 128mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	65.6% 5.24mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23% 160mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.4% 125g	3700g per day for Men 19-50 years

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

• Boiled White Beans have 1.8 times more Vitamin B1, 4.3 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B2, 7 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Raw Carrots have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled White 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 White Beans vs Carrots:

• Boiled White Beans have 2.7 times more Calcium, 6.4 times more Copper, 12.3 times more Iron, 5.3 times more Magnesium, 4.4 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium, 13 times more Selenium and 5.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium and 1.4 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled White Beans have 3.4 times more Energy, 34.5 times more Omega 3, 2.6 times more Carbohydrate, 2.3 times more Fiber and 10.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 13.9 times more Sugars than Boiled White Beans.
• Both Boiled White Beans as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.