Comparing Nutrients in 5 ounces Canned Carrots with Liquids VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids	9%	5%	86%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Carrots with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.63% 0.45g	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	0.51% 0.37g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.72g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	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	2.83% 11.3μg	46% 184μg	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	3.15% 2.83mg	1.9% 1.7mg	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	6.9% 1.03mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	38% 0.34mg	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	9.2% 0.74mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	29.4% 0.68mg	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	4.05% 28.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids vs Boiled Red Kidney Beans:

• 5 ounces of Canned Carrots with Liquids have more Vitamin A, 1.7 times more Vitamin C and 24.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 8.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 16.3 times more Vitamin B9 than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Canned Carrots with Liquids have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids vs Boiled Red Kidney Beans:

• 5 ounces of Canned Carrots with Liquids have 17 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.3 times more Copper, 5.7 times more Iron, 5 times more Magnesium, 7.1 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Canned Carrots Solids and Liquids.
• Both Canned Carrots with Liquids and Boiled Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Canned Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids have 7.7 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 5.5 times more Energy, 21 times more Omega 3, 4.3 times more Carbohydrate, 4.1 times more Fiber and 14.7 times more Protein than Canned Carrots Solids and Liquids.
• 5 ounces of Canned Carrots with Liquids provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.