Comparing Nutrients in 100 grams Canned Carrots with Salt VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Canned Carrots with Salt	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	0.86% 25kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	20% 26.2g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.47% 0.34g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	23.7% 9g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	17.6% 0.23mg	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	2.25% 9μg	43% 172μg	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% 2.7mg	0.89% 0.8mg	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	4.93% 0.74mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	8% 0.64mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	19.7% 0.45mg	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	3.43% 24mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Pinto Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Boiled Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Boiled Pinto Beans:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 1.7 times more Vitamin B3, 3.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 10.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 19.1 times more Vitamin B9 and 1.3 times more Vitamin E than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Boiled Pinto Beans:

• 100 grams of Canned Carrots with Salt have 242 times more Sodium and 1.5 times more Water than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 1.8 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 6.3 times more Magnesium, 6.1 times more Phosphorus, 2.4 times more Potassium, 15.5 times more Selenium and 3.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pinto Beans contain similar levels of Manganese per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 7.3 times more Sugars than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 5.7 times more Energy, 12.5 times more Omega 3, 4.7 times more Carbohydrate, 6 times more Fiber and 14.1 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.