Comparing Nutrients in 100 grams Sprouted Pinto Beans VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sprouted Pinto Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.14% 62kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	NA	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.28mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.46% 0.084mg	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	29.5% 118μg	2.75% 11μg	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	24% 21.7mg	2.56% 2.3mg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	9.1% 0.082mg	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	24.6% 1.97mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	7.26% 0.17mg	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	13.4% 94mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	9.03% 307mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Pinto Beans VS Cooked Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Sprouted Pinto Beans versus 100 g of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sprouted Pinto Beans vs Cooked Frozen Carrots:

• 100 grams of Sprouted Pinto Beans have 7.7 times more Vitamin B1, 4.7 times more Vitamin B2, 5.5 times more Vitamin B3, 4.3 times more Vitamin B5, 2 times more Vitamin B6, 10.7 times more Vitamin B9 and 9.4 times more Vitamin C than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain more Vitamin A than Raw Sprouted Pinto Beans.
• 100 grams of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Pinto Beans as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sprouted Pinto Beans vs Cooked Frozen Carrots:

• 100 grams of Sprouted Pinto Beans have 1.2 times more Calcium, 3.9 times more Copper, 3.7 times more Iron, 4.8 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Sodium and 1.4 times more Zinc than Cooked Frozen Carrots.
• Both Sprouted Pinto Beans and Cooked Frozen Carrots contain similar levels of Water per 100 grams.
• Both Raw Sprouted Pinto Beans as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Pinto Beans have 1.7 times more Energy, 7.6 times more Omega 3, 1.5 times more Carbohydrate and 9.1 times more Protein than Cooked Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Sprouted Pinto Beans as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in 100 grams.