Comparing Nutrients in 100 grams Adzuki Beans VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Adzuki Beans	Boiled Carrots	Recommended Dietary Allowance
Energy	11.3% 329kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	NA	0.5% 0.36g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	35.5% 20g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	11.8% 0.15mg	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	156% 622μg	3.5% 14μg	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	4% 3.6mg	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	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.6% 66mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	62.3% 5mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	6.74% 0.16mg	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	54.4% 381mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Adzuki Beans vs Boiled Carrots:

• Raw Adzuki Beans have 6.9 times more Vitamin B1, 5 times more Vitamin B2, 4.1 times more Vitamin B3, 6.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 44.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A and more Vitamin C than Raw Adzuki Beans.
• Both Raw Adzuki Beans as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Adzuki Beans vs Boiled Carrots:

• Raw Adzuki Beans have 2.2 times more Calcium, 64.4 times more Copper, 14.6 times more Iron, 12.7 times more Magnesium, 11.2 times more Manganese, 12.7 times more Phosphorus, 5.3 times more Potassium, 4.4 times more Selenium and 25.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.6 times more Sodium and 6.7 times more Water than Raw Adzuki Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Adzuki Beans have 9.4 times more Energy, 7.7 times more Carbohydrate, 4.2 times more Fiber and 26.1 times more Protein than Boiled and Drained Carrots.
• Both Raw Adzuki Beans as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.