Comparing Nutrients in 100 grams Boiled Carrots VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Black Beans	25%	4%	71%

Macro Nutrients

	Boiled Carrots	Black Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.46% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	48% 62.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	2.92% 2.12g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Black Beans	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	22% 0.29mg	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	3.5% 14μg	111% 444μg	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	4% 3.6mg	0% 0mg	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	6.87% 1.03mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Black Beans	Recommended Dietary Allowance
Calcium	3% 30mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	46% 1.06mg	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	4.3% 30mg	50.3% 352mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	43.6% 1483mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.3% 11g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, 4.9 times more Vitamin E and 2.4 times more Vitamin K than Raw Black Beans.
• While Raw Black Beans contain 13.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 31.7 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Carrots have 11.6 times more Sodium and 8.2 times more Water than Raw Black Beans.
• While Raw Black Beans contain 4.1 times more Calcium, 49.5 times more Copper, 14.8 times more Iron, 17.1 times more Magnesium, 6.8 times more Manganese, 11.7 times more Phosphorus, 6.3 times more Potassium, 4.6 times more Selenium and 18.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.6 times more Sugars than Raw Black Beans.
• While Raw Black Beans contain 9.7 times more Energy, 7.9 times more Fat, 12.2 times more Saturated Fat, 278 times more Omega 3, 3.8 times more Omega 6, 7.6 times more Carbohydrate, 5.2 times more Fiber and 28.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Black Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.