Comparing Nutrients in 100 grams Boiled Carrots VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Carrots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.21% 0.036g	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	17% 22g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Royal Red Kidney 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	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	29% 0.26mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	11% 0.26mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.2% 1.2μg	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	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Boiled Royal Red Kidney Beans:

• 100 grams of Boiled Carrots have more Vitamin A, 1.5 times more Vitamin B6 and 3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 5.3 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Boiled Royal Red Kidney Beans:

• 100 grams of Boiled Carrots have 11.6 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 1.5 times more Calcium, 15.4 times more Copper, 8.1 times more Iron, 4.2 times more Magnesium, 1.6 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium and 4.5 times more Zinc than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Royal Red Kidney Beans contain 3.5 times more Energy, 57 times more Omega 3, 2.7 times more Carbohydrate, 3.1 times more Fiber and 12.5 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.