Comparing Nutrients in 7 ounces Red Kidney Beans VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Energy	23% 669kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	121% 158g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	106% 77g	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	79.4% 30g	123% 47g	38g per day for Men 19-50 years
Protein	80% 44.7g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Vitamin A	0% 0μg	755% 6793μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	159% 2.06mg	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	195% 782μg	27.3% 109μg	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	32% 29mg	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	2.78% 0.42mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dry Carrot	Recommended Dietary Allowance
Calcium	16.5% 165mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	81.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	96% 2.2mg	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	115% 806mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	148% 5041mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	36.4% 546mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dry Carrot per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Dry Carrot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Dry Carrot:

• 7 ounces of Red Kidney Beans have 7.2 times more Vitamin B9 than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain more Vitamin A, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.6 times more Vitamin B6, 3.2 times more Vitamin C, 26 times more Vitamin E and 19.3 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Carrot provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Dry Carrot:

• 7 ounces of Red Kidney Beans have 1.9 times more Copper, 1.7 times more Iron and 1.8 times more Zinc than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 2.6 times more Calcium, 1.9 times more Potassium, 2.7 times more Selenium and 22.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Carrot contain similar levels of Magnesium, Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.8 times more Omega 3 and 2.8 times more Protein than Dry Carrot.
• While 7 oz of Dehydrated Carrot contain 2.8 times more Omega 6, 1.3 times more Carbohydrate, 18.5 times more Sugars and 1.6 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dry Carrot offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6