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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled Carrots	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.51% 0.086g	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	11.7% 15g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.4% 1.02g	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	12% 4.6g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Pinto Beans with Liquids	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	4.33% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	1.68% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	5.7% 0.074mg	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	6% 24μg	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	0.78% 0.7mg	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	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	3% 30mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	18% 0.16mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	14% 0.32mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.1% 78g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 5.1 times more Vitamin C, 1.9 times more Vitamin E and 6.5 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 1.7 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Pinto Beans Solids and Liquids contain 1.6 times more Calcium, 9.5 times more Copper, 4.3 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 4.6 times more Sodium and 2.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Pinto Beans Solids and Liquids have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 3.4 times more Sugars than Canned Pinto Beans Solids and Liquids.
• While Canned Pinto Beans Solids and Liquids contain 2.3 times more Energy, 118 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Fiber and 6.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.