Comparing Nutrients in 7 ounces Canned Carrot Juice VS Boiled Sprouted Pinto Beans

Macros Ratio

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

Macro Nutrients

	Canned Carrot Juice	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	NA	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	4.18% 1.6g	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	211% 1897μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	8.24% 0.11mg	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% 7.94μg	14.4% 57.5μg	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	18.7% 17mg	13.5% 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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	23.6% 0.21mg	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	11.4% 0.91mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	10.6% 0.24mg	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	12% 83.3mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.77% 176g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrot Juice vs Boiled Sprouted Pinto Beans:

• Canned Carrot Juice has 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.
• While Boiled and Drained Sprouted Pinto Beans contain 1.9 times more Vitamin B3 and 7.3 times more Vitamin B9 than Canned Carrot Juice.
• Both Canned Carrot Juice and Boiled and Drained Sprouted Pinto Beans have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Canned Carrot Juice as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrot Juice vs Boiled Sprouted Pinto Beans:

• Canned Carrot Juice has 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.
• While Boiled and Drained Sprouted Pinto Beans contain 2.3 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Canned Carrot Juice.
• Both Canned Carrot Juice and Boiled and Drained Sprouted Pinto Beans have similar amounts of Manganese, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrot Juice has 1.8 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 13.1 times more Omega 3 and 2 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.